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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
Set 2 - Conditioning; Dist = 400 meters
Set 3 - Stroke Drill; Dist = 400 meters
Set 4 - Conditioning; Dist = 400 meters
Set 5 - Stroke Drill; Dist = 400 meters
Set 6 - Conditioning; Dist = 400 meters
Set 7 - Stroke Drill; Dist = 400 meters
Set 8 - Conditioning; Dist = 400 meters
Set 9 - Cool-down; Dist = 400 meters
Totals by Stroke
Deck Cool Down: Review Activation and Recovery Stretches; Review ABCs
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