Open Water Skills
Practice sighting, starts and weaving through crowds.
Distances and times approximate.
Set 1 - Warm-up; 7:00-7:10; Dist ~ 500
10-minute freestyle warm-up
- Training Cat: EN1
Set 2 - 8 X 50 hard simulating crowded starts; Dist
about 400 - Training Cat: EN2
First 25 hard, second 25 is recovery - regroup
and restart as soon as everyone completes the 50
Set 3 - Navigating
Crowds - Alternating Swim 5 minutes, Drill 5 minutes until 7:45
Half the lane
drills while the other half swims freestyle - swimmers should swim at EN2 pace
make an effort to pass the drillers; drillers must use a pull-buoy and kickboard
any one-arm drill, or kick only (no arms) using the kickboard
roles every four minutes, reverse direction every eight minutes
EN2, Drill Cat: REC (slow)
Set 4 - Cool-down; Dist = 400
and quietly for about 10 minutes - Training Cat: REC
to Workout Directory.