Sighting Focus - Group Workout

Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Warm up to EN1 with good head position.

Set 2 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN2
Note time on 1st 200. Sight every 6th stroke on second 200 and note time.

Set 3 - Stroke Drill; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Head-up (Tarzan) for first half each length, head down for second half

Set 4 - Stroke Drill; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Sight before breathing on your "easy" side.

Set 5 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN2
Sight before breathing on your "easy" side. Note your 200 times.

Set 6 - Stroke Drill; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Sight before breathing on your "hard" side.

Set 7 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN2
Sight before breathing on your "hard" side. Note your 200 times.

Set 8 - Stroke Drill; Dist = 400 yards
4 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Look-back sighting practice - twice per length.

Set 9 - Conditioning; Dist = 200 yards
1 X 200 Freestyle Swim on 4:00 - Training Cat: EN2
Each lap: Look-back sighting on first length, forward sighting second length.

Set 10 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Swim quietly, with head in good swimming posture.

Totals by Stroke
3600 yards Freestyle (100%)

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