Open Water Skills

Objective: Practice sighting, turns, starts and weaving through crowds.
We will swim around the buoys in the open area - all distances approximate.

Set 1 - Warm-up; 7:30-7:40; Dist 400
Swim counterclockwise for about 5 minutes,
clockwise for about 5 minutes - Training Cat: EN1

Set 2 - 4 X 100 hard simulating crowded starts; Dist about 400 - Training Cat: EN2
2 x three loops counterclockwise
2 x three loops clockwise

Set 3 - Navigating Crowds - Until 8:20
Half the group drills while the other half swims freestyle - swimmers should swim at EN2 pace
and make an effort to pass the drillers; drillers must use a pull-buoy and kickboard and perform
any one-arm drill, or kick only (no arms) using the kickboard
Change roles every four minutes, reverse direction every eight minutes
Freestyle Cat: EN2, Drill Cat: REC (slow)

Set 4 - Cool-down; Dist = 400
Swim counterclockwise for about 5 minutes,
clockwise for about 5 minutes - Training Cat: REC
Swim quietly with long strokes.

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