Open Water Turns Focus - Group Workout

Objective: Practice navigating in traffic and open water turns.

Set 1 - Warm-up; Dist = 10 minutes
Continuous freestyle - Training Cat: EN1
Swim in 4 lanes as we set up the buoys

Set 2 - Drillers and Swimmers; Dist = 8 x 5 minutes
Half the team are drillers, half are swimmers
Switch roles every 5 minutes. Switch directions every 10 minutes
All drillers leave first. Swimmers will need to navigate around the drillers.

All drills are single-arm drills - change arms at each buoy

Single arm, head up, holding kickboard out front with other arm
Single arm, head down, holding kickboard out front with other arm
Single arm, unused arm out front
Single arm, unused arm at side

Set 3 - Cool-down; Dist = 10 minutes - Training Cat: REC
Swim quietly with long strokes.

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