July 9, 2018 – Swim

July 9, 2018 – Swim


Come join the crowd at Little Campbell Lake for our group openwater swim workout. We will have three buoys set up and coach Noel out on a kayak.

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: Two laps around the buoys. Building speed through each lap.

Set 4: Time trial style fast lap – swimmers starting in reverse speed order every 20 seconds.