All About Pace

After warm up, a few longer swims followed by faster to get the pace dialed in!

Warm Up

400 choice, 300 IM kick/drill/swim, 200 scull/swim by 25, 4x25s half fast/half easy

Main Set

2 rounds:

1x400 swim smooth and 4x100 pace

rest 1 minute between rounds

Cool Down

300 easy kick/swim/drill/swim by 25

Coaches Tips: Try and keep both rounds the same speed, or have round two be faster than the first round. If you’re feeling good, add another round or increase the distance during in round. If it’s not your day scale the main set to less yardage.