Sighting - Group Workout

Objective: Focus on sighting. Video for those needing a fresh look.

Deck Warm-Up: Joint Circles & Review Swimming Posture: Belly in shoulders back, neck tall chin back.

Set 1 - Warm-up; Dist = 200 meters
1 X 200 Freestyle Swim on 4:00 - Training Cat: EN1
Warm up to EN1 with good head position.

During Set 2: Underwater video from side and front (8-10 minutes)

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 (about)
8 X 50 Vertical Kick on 1:00 - Training Cat: EN2
Vertical Kicking 40 seconds, rest 20 seconds

Set 4 - Conditioning; Dist = 200 meters
2 X 100 Freestyle Swim on 2:00 - Training Cat: EN2
Sighting practice - sight about every 6 strokes. Focus on getting head back down

Set 5 - Stroke Drill; Dist = 200 meters
2 X 100 Freestyle Swim on 2:00 - Training Cat: EN1
3-Stroke Tarzan Drill - head up for three strokes, head down for 6-8 strokes.

Set 6 - Conditioning; Dist = 200 meters
2 X 100 Freestyle Swim on 2:00 - Training Cat: EN2
Sighting practice - sight about every 6 strokes. Focus on getting head back down.

Set 7 - Cool-down; Dist = 200 meters
1 X 200 Freestyle Swim on 4:00 - Training Cat: REC - Swim quietly, with head in good swimming posture.

Totals by Stroke
1800 meters Freestyle (100%)
Deck Cool Down:
Review Activation and Recovery Stretches
Review ABCs

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