Cruising - Group Workout
Objective: Practice starts, drafting, and maintaining
form and pace at varying distances.
Total Distance = 2400
Set 1 -
Warm-up; Dist = 400
- 100 Freestyle Swim
- 100 Kick on side - with
or without fins)
- 100 Pull - no kicking - with or without pull buoy
Set 2 - Sprint 50, Cruise 50; Dist = 600
6 x 100
Open water start - line up across the lane - no pushing off from the wall.
50. Stop at the wall and tread water. When everybody in the lane gets to the wall,
swim back in a pack - everybody except the "winner" should be drafting
on the return trip. Most of you should be drafting both ways.
30 seconds rest
after each 100.
Set 3 - Conditioning; Dist = 1000
All repeats at
same pace. 30 seconds rest following each repeat.
100, 200, 300, 400
3 - Cool-down; Dist = 400
1 X 400 Freestyle Swim - Training Cat: REC
Swim easy, early catch, long strokes