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
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Freestyle - build to EN1 with consistent stroke count

Set 2 - I-Y-X Drills; 5 minutes (see Front Float Drills)
This is a review from last week. Is anybody able to do it yet?

Set 3, 5, 7- Conditioning; Dist = 200 meters
1 X 200 Freestyle Swim on 4:00 - Training Cat: EN1-EN2
1st 100 easy, 2nd 100 hard - sighting every 6th stroke - focus on getting your head back down

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
2 X 50 Back Balance (arms at sides)
2 X 50 Front Balance (arms at sides)

Set 5 - see above

Set 6 - Stroke Drill; Dist = 200 meters
4 X 50 Back-Front-Back Balance on 2:00 - Training Cat: EN1
Arms at sides, kick slowly and just enough to maintain balance and momentum
Do not stay on your belly too long

Set 7 - see above

Set 8 - Stroke Drill; Dist = 200 meters
4 X 50 Dynamic Balance (4x90°) on 2:00 - Training Cat: EN1
Arms at sides, kick slowly and just enough to maintain balance and momentum
Do not stay on your side or belly too long

Set 9 - Cool-down; Dist = 400 meters
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Relaxed, focus on long axis balance.

Total - 2000 meters

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