Focus: Rough Water Training

WARM UP (800 yards)

  • 1 x 200 swim
  • 2 x 100 sculling – 25 at each position
  • 1 x 200 backstroke
  • 2 x (4 x 25 on :40)
    • #1: power push off w/ fast break out then easy
    • #2: build to fast finish
    • #3: all easy
    • #4: all fast

MAIN SET (2500 yards)

  • 5 x 500 – Pace work
    • #1: 6 x 50 on 1:00 holding 500 pace + 200 swim at pace
    • #2: 3 x 100 on 1:50 holding 500 pace + 200 swim at pace
    • #3: 2 x 150 on 2:40 holding 500 pace + 200 swim at pace
    • #4: 2 x 200 on 3:30 holding 500 pace + 100 swim at pace
    • #5: 1 x 500 – hold your pace

COOL DOWN (400 yards)

  • 1 x 50 double arm backstroke
  • 1 x 100 choice kick
  • 1 x 100 backstroke
  • 4 x 25 swim in warm pool – one at a time
  • other swimmers will plan surprise attack: kicking, pulling on suit, swimming on top of, goggle interference

Total Yards: 3700

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