Crowds & Conditioning

Objectives: Practice navigating thru traffic; conditioning.

Set 1 - Warm-up; Dist = 400
400 FS - build to EN2

Set 2 - Drillers & Sprinters; Dist = 400
16 x 25 Half the group starts first and drills; other half sprints past once drillers pass first set of flags.
Coach will tell each group which drill to perform

Faster Group

Slower Group

Set 3 - Conditioning + Pacing; Dist = 2000
5 X 400 Freestyle + 30 seconds rest -
Training Cat: EN2:

Freestyle at EN2 pace
Freestyle at EN2 pace
Pull with pull buoy - aim for same pace
Freestyle descend from 3
Freestyle descend from 4

Set 3 Breathing Drills; Dist = 400
All repeats: Breathe toward the near wall

4 X 50 11-Drill
4 X 50 Side balance with fins

Set 4 Conditioning; Dist = 200
2 x 100 Freestyle + 15 secs rest
Breathe toward the nearest side.

Set 4 - Cool-down; Dist = 400
1 X 400 - REC
Easy pace with freestyle and alternate strokes

Return to Workout Directory.