Gearing - Group Workout

Objective: The ability to change speeds in open water is critical. You typically need to start fast to find some open space. Then relax for a while to find your cruising gear. Then you need to accelerate into the turns or to find open space again, or to catch a draft.

Total Distance = 1600-2000? meters

Set 1 - Warm-up; Dist = 400 meters
8:00 Minutes - Training Cat: EN1
Build to EN2 pace

Set 2 Vertical Kicking Drill; Dist = ? 8 minutes, call it 400 yards
8 x (45" vertical kicking 15" resting)
1 & 2: focus on minimal knee bend, count 3 kicks per second
3 & 4: rotate one quarter turn to right every other third kick
5 & 6: rotate one quarter turn to the left every other third kick
7 & 8: rotate in alternate direction every third kick

Set 3 Freestyle; Dist = 400 meters
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN3
Begin in the "in-water start" position. Sprint first 25m, ease into 2-beat kick next 50m, last 25m hard.

Set 4 - Combined Drill and Passing Practice Set; Dist = 400 meters (200 drill, 200 swim)
4 X 100 Half swim freestyle while others practice one-arm stroke with kickboard. Switch arms each 50.

Set 5 - Cool-down; Dist = 400 meters
8:00 Minutes - Training Cat: EN1 - Counterclockwise.
Build to EN2 pace

Return to Workout Directory.