Main Set Wednesday – Open Water Pool Practice

With the weather getting warmer (HOT & HUMID), we have to remember to throw in some good open water skills into the regular training.

Mix in some standard swimming, and if the pace gets too slow for faster swimmers, they can always mix in breaststroke.

Main Set (short course yards):
 – 500 swim with a human buoy – When the lead swimmer in each lane gets close to the wall, they stop in the middle and do vertical kick.  This creates a "human buoy" that the rest of the swimmers have to swim around.  No touching the wall on tihs.  The buoy then swims at the back of the line, and whoever is leading becomes the buoy at the next turn.
 – 10 x 50 on :45 smooth swim or choice stroke
 – 500 Pass Drill – Swimmers leave in a tight line, and the last swimmer in the lane has 1 length to sprint passed everyone.  At the next wall, the sprinting swimmer assumes the lead, and the last swimmer sprints passed the pack again.  This gets tough if there’s too many people in the lane, and if the lead swimmer is going too fast.  This also teaches swmimers to learn to adjust to other’s pace, even if it’s too slow, as we’ve all been caught behind slower people… and you just can’t go over top of them all the time. 😉
 – 10 x 50 on :45 smooth swim, or choice stroke
 – 500 Open Water Turns – simply put, you never touch the wall on this.  When you get close to the end, or at minimum inside the flags, turn around and swim then next lap.
 – 10 x 50 on :45 smooth swim, or choice stroke