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Navigating Crowds - Group Workout
Objective: Working your way through a crowd means disrupting your
stroke frequently to sight and make small course corrections. Today's
focus will be on getting back into our (by now) excellent endurance swimming
technique following each disruption.
Set 1 - Warm-up; Dist = 400 meters
Set 2 - I-Y-X Drills; 5 minutes (see Front
Set 3, 5, 7- Conditioning; Dist = 200 meters
Sets 4, 6, 8: Combined Drill and Passing Practice Sets
Half of the lane members perform a drill - we'll call them drillers. The other half of the lane members will swim, and we'll call them swimmers. Drillers leave two at a time. When the last driller passes the first set of flags, the swimmers leave one at a time and pass the drillers along the way. While waiting for the drillers to arrive, the swimmers should perform vertical kicking at the wall. At each wall, switch groups - drillers become swimmers and vice versa.
Set 4 - Stroke Drill + Passing Practice; Dist = 200 meters
Set 5 - see above
Set 6 - Stroke Drill; Dist = 200 meters
Set 7 - see above
Set 8 - Stroke Drill; Dist = 200 meters
Set 9 - Cool-down; Dist = 400 meters
Total - 2000 meters
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