No Walls - Group Workout

Objective: Practice open water skills on longer intervals.

Total Distance = 2300

Set 1 - Warm-up; Dist = 400

100 Freestyle Swim
100 Kick on your side (50 on one side, 50 on the other)
100 Pull - no kicking - with or without a pull buoy
100 Freestyle Swim

Set 2 - Freestyle Sprints; Dist = 200 or 300

Lane	Repeats	Sendoff
Slower	4 X 50	1:30
Faster	6 X 50	1:00

Set 3 - Freestyle; Dist = 300
1 X 300 Freestyle with a human buoy
The lead swimmer stops at the "T" before the wall and does vertical kicking. He or she is a "human buoy" that the rest of the swimmers have to swim around. No touching the wall. The buoy then swims at the back of the line, and whoever is leading becomes the buoy at the next turn.

Set 4 - Freestyle Sprints; Dist = 200 or 300
See Set 2 above.

Set 5 - Freestyle; Dist = 300
1 X 300 Freestyle with pace line and passing
Swimmers leave the wall in a tight pace line. Last swimmer must pass all others before getting to the next wall. He or she then leads the next length, BUT, everyone turns at the wall without touching it.

Set 6 - Freestyle Sprints; Dist = 200 or 300
See Set 2 above.

Set 7 - Cool-down; Dist = 400
1 X 400 Freestyle Swim - Training Cat: REC
Swim a non-freestyle stroke for half of each length.