Sighting Focus - Group Workout

Objective: Drills and exercises to focus on sighting - which means you also have to work hard on head position and breathing.

Deck Warm-Up: Review Joint Circles

There are no fast or extreme stretching movements. The point is to lubricate your joints and get blood flowing in the muscles that stabilize the joint. (We are using the term joint loosely, here.) Circle each joint gently in one direction 10 times, then in the other direction 10 times: wrists, elbows, shoulders, neck, trunk (circle around the hips), hips (circle below the chest block), upper legs (in the hip sockets), knees, ankles (one leg at a time); finally, rotate around spine allowing arms to swing gently.

Review Swimming Posture: Belly in, Chin in.

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

Set 2 - Conditioning; Dist = 400 meters
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN2 - Try to maintain an even 100-yd pace.

Set 3 - Stroke Drill; Dist = 400 meters
8 X 50 Vertical Kick on 1:00 - Training Cat: EN2 - Vertical Kicking 30 seconds, rest 20 seconds

Set 4 - Conditioning; Dist = 400 meters
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN2 - Focus on head down - watch clock for even pace.

Set 5 - Stroke Drill; Dist = 400 meters
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1 - Tarzan for first half each length, head down second half.

Set 6 - Conditioning; Dist = 400 meters
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN2 - Focus on head down - watch clock for even pace.

Set 7 - Stroke Drill; Dist = 400 meters
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1 - Sighting practice - get head back down after sighting.

Set 8 - Conditioning; Dist = 400 meters
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN2 - 200s with sighting, get head back down.

Set 9 - Cool-down; Dist = 400 meters
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC - Swim quietly, with head in good swimming posture.

Totals by Stroke
3600 meters Freestyle (100%)

Deck Cool Down: Review Activation and Recovery Stretches; Review ABCs

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