Back to the pool and a drill and then smoother distance set all rolled into one.
Warm-up set – Take about :10-15 seconds rest between swims.
4 x 100 Free – 1st length kick, 2nd length fist swim, next 50 focus on distance per stroke (DPS)
4 x 100 Back – 1st length kick, 2nd length fist swim, next 50 focus on DPS
4 x 100 Breast – 1st length kick, 2nd length fist swim, next 50 focus on DPS
Main Set:
6 x 300 on a descending interval, the further into the set, the tougher the interval got.
Trying to maintain a smooth, but strong pace while maintaining enough speed to get ample rest. Go the last one fairly fast.
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