Navigating in Crowds
Practice weaving through a crowd in open water.
You will be doing a lot of
this as you learn to swim faster!.
Set 1 - Warm-up; Dist = 400
100 Swim, 100 Kick, 100 Pull, 100 Swim - Training Cat: EN1
Set 2 - Sighting
Drill; Dist = 400
4 x 100 Freestyle with 30 secs rest - Lots of sighting first
50, "normal" sighting second 50
("normal" is about every
1: Three-stroke sighting - do a Tarzan imitation
(head up) for three strokes
2: Sight on every breathing stroke
(before breathing, for most of you)
3: Close eyes tightly for
9 strokes, then open eyes and sight on the 10th stroke
sighting (every 6th stroke) for the entire 100
Set 3 - Navigating Crowds;
Dist = 1200
6 x (100 Freestyle + 100 Drill) NO rest - Freestyle Cat: EN2,
Drill Cat: REC
Swim the freestyle 100s hard, weaving through the drillers.
a kickboard and swim the drill 100s at a recovery pace.
Choose any drill you
can do with a kickboard (kicking or single arm drills, for example)
4 - Cool-down; Dist = 400
1 X 400 Freestyle Swim - Training Cat: REC
quietly with long strokes.
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