This week, we practice open water skills in the pool, as other sessions transfer to open water
200m easy building to steady pace
4 x 50m steady swim as breathing to the right on the way up, breathing to the left on the way back.
4 x 50m ‘deep’ water starts practice
4 x 50m sighting after every three stroke cycles
6 – 8 x 200m (8 lengths of the pool) as 50m sprint, 150m easing down to race pace no wall touch at the deep end of the pool!
200m – 400m Easy, down to very easy
Total distance (average) 2200-2800m
Observe lane etiquette
Hold a flat pre-start body position by gentle sculling in the water
Set out hard – focus on exhale as you bring your heart rate back down for race pace / distance effort
Sight during the stroke before you breathe (think ‘crocodile eyes’ over the water – don’t lift the head any higher than you need to)