Some more needed recovery after the hard pace workout the previous day. Mixed some longer kicking in the morning and shorts sprints in the afternoon to break the old habit of just swimming back and forth . . .
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How can I do this pace work?
I’m not certain this questions relates to this workout. But in general, you will have to figure out for yourself what speed “pace” means for you and your athletes. For us this was supposed to be somewhere between 400 to 800 speed…however it was individual to each athlete and we would allow them to swim faster in pace if they felt great in the water during a pace focused workout.