Developing a sense of pace

200 finger drag swim - easy swim loosen tight shoulders, keep fingers close to the water

200 kick - your choice

200 Scooters (read past description of drill)

200 Right arm, Left arm, Catch Up, regular swim twice

4 X 50s progressively faster

4 X 100s kick (fins are fine) 15 sec. R.I.

Swim 400 at a moderate pace - rest 60 sec. - check your time

Swim 2 X 200 with a 30 sec. R.I. at a slightly faster pace than the 400

Swim 4 X 100 with a 20 sec. R.I. at a slightly faster pace than the 200s

Swim 8 X 50s with a 10 sec. R.I. at a slightly faster pace than the 100s

Swim 16 X 25s with a 5 sec. R.I. at a slightly faster pace than the 50s

If you find that at any point you cannot hold the pace, take an extra rest after the set to mentally and physically recover.

Rest 3 minutes

Swim 400 yards at race pace (give yourself a guesstimate time)

easy swim down

Have fun,

DougStern