400 Free
300 IM- double up on back and free
200 Strong distance pace- bring in a focus on two areas of your stroke or ask me for a recommendation for focus
Ladder Pacing
Use the pace clock and a consistent pair of focal points to take a challenging pace up to new distance
All on :20 rest
These should ALL be the same pace- a challenging pace but one which does not require recovery swims in between
3 x 100
2 x 200
400
200
400
2 x 100
Distance without focus is what coaches refer to as “garbage yards”. Manage a tempo, a focus, a level of fatigue- SOMETHING, but don’t get into your swim and turn your brain off unless you’re perfectly happy with the pace you began at. If you are looking for improvement, keep your focus active throughout the set and ask for recommendations if you don’t feel like there is progress.
2 x 200 IM nice and easy