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

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