Group Swim #13

Warm-up 5 minutes

1 x 100 kick with fins, rest 10 seconds.
2 x 50s swim with fins, streamline and kick underwater, exhaling, for as far as you can before popping up to swim. Rest 15 seconds between 50s.
Swim set 4 times.

Demo: Sighting styles
Front/side, side/front, alligator, two looks, etc.

Lap swimming:

1 x 500 or 600 steady pace, drafting, rotate leaders every 100. Rest 20-30 seconds, regroup.
4 x 50s at 70-75% effort, breathing every 4 or 5 strokes. Rest 15 seconds in between each.
8 x 25s sighting, 2 in a row of a kind. Rest 10 seconds between each.
Regroup and start again.
Swim set 2 times.

Something fun…

Warm-down

Total meters:
2600-2800+