Distance emphasis at moderate to moderate-hard intensity.
Warm up:
*150 swim
*150 kick
Main Set:
*100 swim freestyle base +15"
*200 swim freestyle base +15"
*300 swim freestyle base +15"
*200 swim freestyle base +15"
*100 swim freestyle base +15"
The main set is 800 yards. The goal for this workout, as with future distance sets is to hold a consistent pace throughout the set. In order to accomplish this, start your first 100 at an easy to moderate pace. As you progress through the set this pace will become more difficult to hold, but it's not impossible YOU CAN DO IT! You goal is to swim at or near your base pace. Focus on maintaining good stroke form as you tire later in the set.
Cool down:
*200 easy swim
Don't forget to stretch.
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