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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