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Open Water Turns Focus - Group Workout

Objective: Practice navigating in traffic and open water turns.

Set 1 - Warm-up; Dist = 10 minutes
Continuous freestyle - Training Cat: EN1
Swim in 4 lanes as we set up the buoys

Set 2 - Drillers and Swimmers; Dist = 8 x 5 minutes
Half the team are drillers, half are swimmers
Switch roles every 5 minutes. Switch directions every 10 minutes
All drillers leave first. Swimmers will need to navigate around the drillers.

All drills are single-arm drills - change arms at each buoy

  • Single arm, head up, holding kickboard out front with other arm
  • Single arm, head down, holding kickboard out front with other arm
  • Single arm, unused arm out front
  • Single arm, unused arm at side

Set 3 - Cool-down; Dist = 10 minutes - Training Cat: REC
Swim quietly with long strokes.

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