Focus: Open Water
WARM UP (950 yards)
- Foam roller stretch – Discuss 3 methods for sighting
- 500 choice
- Tread water + head up sculling (getting ready for the start)
- 2 x one lane 25s
- Open water turns w/ backstroke
- 4 x 100 drafting off hip (2 people per lane) on 1:40
MAIN SET (2500 yards)
- IM/Free Set (Odds are IM or stroke, Evens are free) 2 x 50 on 1:10 2 x 100 on 2:00 2 x 200 on 3:45
- Heartrate Set: 8 x 200 – repeat when HR returns to 120
- 8 x 25 on :30 – Try different sighting techniques
COOL DOWN (200 yards)
4 x 50 choice on 1:15
Total Yards: 3650
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