Posted by Nate on Nov 14 2022.
Warm-up
- Surface swim 200m
Rescue
- Do a 25m DYN from the shallow end to the deep end of the pool with active safety.
- Simulate a BO at a random deep place (before the turn, by the wall, after the turn).
- The safety should remember to remove the neck weight, facial equip and do the BTT.
- Tow the diver back to the shallow end. Come back to pick up the weight, if needed.
- Try again with another partner.
Everyone should do the rescue twice.
10 mid-hangs
Drop some extra weight to the bottom at the far end to hold on to during the hang before starting.
Leave at the interval of the hang time of the previous diver. E.g. if you are the first one to do 25s, you should leave after 20s
Arrival of a diver at the deep end is the end of the hang for the one waiting. Keep an eye on the last one.
- 25m DYN
- a hang at the deep end of the pool starting at 10s, progressing to 60s
- 12m fast DYN back
- 12m surface swim for intermediate, no surface for advanced, a fast DYN all the way back
- target a 2min recovery between the swims, including the surface swim and waiting in-line
Intermediate:
- 10s x 2, 15s x2, 20s x 2, 25s x 2, 30s x 2
Advanced:
- 20s x 2, 30s x 2, 40s x 2, 50s x 2, 60s x 2
25m DYN pyramid table
Intermediate: 3x70s, 3x60s, 3x50s, 3x40s, 3x50s, 3x60s, 3x70s (20min total)
Advanced: 6x50s, 3x40s, 2x30s, 3x40s, 6x50s (15min total)
Cooper test
Cover as much distance as you can in 12min. The pace and the recovery time is up to you. More here: https://en.wikipedia.org/wiki/Cooper_test
Unlikely to have time left for this one. We got just enough time in our 90min session to complete the pyramid table.
Relay race
Unlikely to have time or will left.