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 passing in open water.

Set 1 - Warm-up; Dist = 400 meters
2 X (100 Freestyle swim, 100 Freestyle pull with pull buoy)

Set 2, 4, 6 - Conditioning + Sighting Practice; 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 3, 5, 7: Stroke Drill + Passing Practice Sets

Half of the swimmers perform a drill - we'll call them drillers. The other half of the swimmers will swim, and we'll call them swimmers. Drillers leave first, two or three at a time. Spread out and take the whole lane - we are only doing single lengths. 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 3 - Stroke Drill + Passing Practice; Dist = 200 meters
4 X 50 Single-Arm Drill on 2:00 - Training Cat: EN1
Switch arms each 50

Set 5 - Stroke Drill + Passing Practice; 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

Set 7 - Stroke Drill + Passing Practice; Dist = 200 meters
4 X 50 4x90° Balance on 2:00 - Training Cat: EN1
Arms at sides, kick slowly and just enough to maintain balance and momentum

Set 8 - 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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