Long Distance Freestyle Training Workout #1


500 Freestyle Training – 3 practices

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Use this three (3) workout set to build up an athlete’s ability to swim longer distances like the 500-yard freestyle. All times and distances are designed for SCY.  A key is provided at the bottom in case you are unfamiliar with any terms. This is designed for high school athletes in the intermediate and senior groups. All sets can be modified to best suit your athletes by either adding or subtracting interval time or adding or subtracting a 25 in the distance. 

Swimmers who have followed the OT Elite Distance Program have seen much success, including a 2024 Top 2 and Top 5 finish in CIF Sectionals in the women’s 500 and a freshman boy breaking 5 minutes after just 4 months of training. 


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