Sighting, Drafting, Passing Focus

Objective: Practice open water skills.

Set 1 - Warm-up; Dist = 400
100 Swim, 100 Kick, 100 Pull, 100 Swim - Training Cat: EN1

Set 2 - Sighting Drill; Dist = 400
4 x 100 Freestyle with 30 secs rest - Lots of sighting first 50, "normal" sighting second 50
("normal" is about every sixth stroke)
  1: Three-stroke sighting - do a Tarzan imitation (head up) for three strokes
  2: Sight on every breathing stroke (before breathing, for most of you)
  3: Close eyes tightly for 9 strokes, then open eyes and sight on the 10th stroke
  4: Normal sighting (every 6th stroke) for the entire 100

Set 3 - Passing & Drafting; Dist = 1200
24 x 50 Freestyle with 10 secs rest - Training Cat: EN2

Pair up - or three in a group is OK.
One swimmer (or two) starts at slow-to-moderate pace.
The passing swimmer starts behind and passes at moderate-to-hard pace.
The passed swimmer(s) should catch a draft from the passing swimmer.
Switch roles every 50.

Set 4 - Cool-down; Dist = 400
1 X 400 Freestyle Swim - Training Cat: REC
Swim quietly with long strokes.

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