Open Water Based Session

Open water based session 3/9/14

Warm-up: 5 mins easy 

Main Set 1:
1 x 25 head high
2 x 25 sighting every 5 strokes (eyes closed when face is in the water)
1 x 25 count strokes
1 x 25 eyes closed

30 sec vertical kick, 30 sec tread water into 50 fast

3 x 25 3 per lane, rotate position
1 x 25 eyes closed

30 sec vertical kick, 30s tread water into 25 fast with contact
(300+ vertical kicking/treading)

**Main Set 2:
1 x 400 or 300 try to build speed by 100, every 3rd length practice sighting something on deck

R30s

1 x 300 or 250 no touching walls except on finish 

R30s

1 x 200 – race 4th and 8th length 
OR 1 x 150  - race 3rd and 6th lengths

R30s

1 x 100 - eyes closed when face is in the water, open top eye when breathe
(800-1000)

** Or 25s of drill/tech– catch up, ftcu, 8-3-8, etc.  in place of part or all of MS2

Cool down: 100+ easy choice
Total: 1200-1400 + warm up and vert kicking