Fosco Park Swim Workout - 11.10.15

Open Water Skills

Warm Up:

  • 100-200 easy
  • 150-200 snake circuit – (Up one side of the land and down the other side, duck under and repeat in next lane)
  • With partner swim side-by-side UPhigh 5 DN shoulder to shoulder
  • 100-200 fins UP broken arrow DN freestyle
  • 100-200 freestyle sighting every 4 strokes (increase pace over the 200)

Main Set: Done as snake circuit (Up one side of the land and down the other side, duck under and repeat in next lane)

  • 10x 100-150
  1. Freestyle
  2. Pull buoy breathe least favorite side
  3. Freestyle
  4. Fins sighting every 5 strokes
  5. Freestyle
  6. Deep water start/turns (no touching sides or bottom)
  7. Freestyle
  8. Head up swimming (water polo stroke) first 5 of every length
  9. Freestyle
  10. Final sprint – max effort (drop your mates)

Cool Down: 300 easy choice