Focus: Sighting and Open Water Turns

WARM UP (900 yards)

• 1 x 200 free
• 1 x 100 sculling – Keep hands lower than elbows
• 1 x 200 kick
• 1 x 100 sculling – Keep elbows near surface of water
• 1 x 200 pull
• 8 x 25 free, sight every third stroke, keep head low

MAIN SET (2400 yards)

• 1 x 100 on 1:50
• 1 x 50 recovery :30s rest
• 2 x 100 on 1:50
• 1 x 200 on 3:10
• 1 x 50 recovery :30s rest
• 3 x 100 on 1:50
• 1 x 300 on 5:10
• 1 x 50 recovery :30 rest
• 4 x 100 on 1:50
• 1 x 400 on 7:15
• 1 x 50 recovery
• 1 x 200 backstroke pull
• 1 x 100 backstroke

COOL DOWN

• 1 x 200 EZ – any stroke you want
• Open water turns in warm pool

Total Yards: 3500