July 2, 2018 – Swim

July 2, 2018 – Swim


Summer is here and the water at Little Campbell Lake is perfect for swimming. Bring your wetsuits and join us for our group workout. We will have buoys set up for a proper open water workout.

Meeting at the Lake at 6pm.

Workout focus:

During the warm up lap we will focus on sighting and drafting. We will spend the first 10-15 minutes after our warm up doing sighting drills and getting in the habit of sighting every 4-6 strokes.

Main set:

4 x 10-12 minutes with each set decreasing in duration and increasing in intensity.

Set 1: Easy warm up lap. Focus on sighting – get in the habit of sighting every 4-6 strokes.

Set 2: Three laps at aerobic endurance pace with a partner. Find someone about your pace and practice alternating the lead swimmer every lap.

Set 3: Buoy suicides. Swim to first buoy and back, then to the second buoy and back, then to the third buoy and back

Set 4: Swim fast to the first buoy, then settle into your comfortable race pace. Once past the last buoy swim fast back to shore.