Practice your sighting and focusing on technique during this longer main set. Make each lap or part of the main set count by focusing on these aspects of your freestyle technique.
|400||(100 swim, 100 pull, 100 swim, 100 drill).
Focus on 2 things:
|6 x 50||
on :60. On each 50, every few strokes:
|500||SWIM - 140.6 or 70.3 pace||:60 rest|
|400||FINS SWIM: Hard effort. Every other 50, practice sighting or closing eyes for 10-15 strokes, don't swim into others in your lane!||:60 rest|
|300||PULL: Focus on hips up and posture||:60 rest|
|200||SWIM: visualize transition, increase leg emphasis on 2nd 100|