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Open Water Swim Training – Day #20

In order to best prepare you for an open water swim you obviously need to compete in a few open water swims in advance to the BIG SWIM. You will need to be able to maintain your body heat, hydration and energy needs so don’t just swim a lot in the pool without researching your swim well. Remember to take into consideration water temperature, currents, potential storms or intense heat or cold temps for the day.

If the majority of your training is in the pool then you need to train as the previous workouts are written. You can’t train at one speed because that won’t be a reality in an open swim. Your legs need to be strong and your kicking abilities are more important than you can imagine. The variable speed training and tarzan swimming incorporated in the workouts are key to changing your swimming direction, finding out where you are in the water compared to your competition and navigating your course. The continuous heart rate changes in these practices will prepare you body for different energy needs in your race.

You need to understand pacing for your race and how to conserve your energy when needed. Race pace is a huge and essential part of the Faster Swimming programs. The beginning of the race is crazy until the field thins out and you can establish your pace then you need to be able to kick it in for the finish and Faster Swimming will prepare you.

You will need to rest for the big swim so understanding cycles of training will help prepare you for your competition.

This is the fourth installation of the 15th practice session for our Open Water Swim Training example.  Over the next few weeks, we’ll post at regular intervals various days of the training.  The entire training session can be found in our 23 Week Training Session, which can be found here.

Day #20   Mid Distance and Open Water

Warm up:  12 x 50   25 kick / 25 swim  @ 75%

1-6 quick starts, 7-12 no grab starts

25 easy

Set #1  swim set

            32 x 25   descend 1-8 and repeat :05rest

2 x 200 with 6 fly kicks off each wall VS by 25   80% – 85%  :10rest

24 x 25 descend 1-6 and repeat :05rest

3 x 200 with 8 fly kicks off each wall   :15rest

VS by 25  80% – 85% with inc stk cnt by 50

16 x 25 @ 500 RP on :30

400 with 6 fly kicks off each wall VS by 50  80% – 85% with inc stk cnt by 100

1:00rest

8 x 25  @ 200 RP on :35

6 x 75 recovery on 1:10

Set #2  kick set  :10rest

            12 x 75  1-4 build within each 75, VS by 25  70% – 80% – 90%

5-8 VS by 25  80% – 100% – 80%

9-12 @ 95%

6 x 50   1-3 VS by 25  75% – 95%

4-6 @ 95%

25 easy

Set #3  

            6 x 50 no grab starts  25 tarzan sprint / 25  5 up tarzan 2 down easy

25 easy

Set #4  freestyle paddle swim set

            2(8 x 200)  1st set all on 2:15 +/-

100 easy after 1st set

2nd set 1 on 2:20

2 on 2:10

1 on 2:20

2 on 2:05

1 on 2:20

1 sub 1:55

4 x 100 recovery on 1:35

Total yardage = 10,125

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Open Water Swim Training – Day #15

This is the fourth installation of the 15th practice session for our Open Water Swim Training example.  Over the next few weeks, we’ll post at regular intervals various days of the training.  The entire training session can be found in our 23 Week Training Session, which can be found here.

Watch the workout progression as we add yardage and change up the sets.

Day #15  Mid distance and Open Water

 

Warm up:

6 x50 all quick starts 25 kick / 25 swim heart rate above 20

6 x50 no grab starts 25 kick / 25 Tarzan sprint heart rate above 25

25 easy

Set #1  swim set  :15rest

            3 x 350  VS by 50 80% – 85%, inc stk cnt

3 x300  @ 90%

3 x 200  1st one @ 85% then descend

3 x 100 on1:20  sub 1:05 – 1:10 +/-

6 x 75 choice recovery swim on 1:10

Set #2  freestyle kick set  :15rest

            4 x 125 @ 80%

4 x75  VS by 25  80% – 100% – 80%

8 x50  VS by 25, 1-4  100% – 70%, 5-8  70% – 100%

100 easy

 

Set #3  swim set – VS by 50 with inc stk cnt  80% -90%

            2 x 100  on 1:20

2 x100  on 1:20

2 x100  on 1:30

2 x 100  on 1:10

100 easy

2 x 100  on 1:15

2 x 100  on 1:15

2 x 100  on 1:25

2 x100  on 1:05

100easy

100 on1:10

100 on1:10

100 on1:20

100 on1:00

100 easy

400 paddleswim for time

100easy

Set #4  kick set

            8 x 50  @ 90%   :10rest

100 easy

Set #5  complete this swim set three times

              50  @ 500 RP on 1:00

150 build to previous 50 RP by the last 50 with inc stk cnt  on 2:30

200 hold the 50 RP thru the whole swim with same stk cnt on 3:15

4 x 50 @200 RP on 1:15

 

100 easyon 2:00 into next time thru

Set #6  Tarzan set

              4 x 75  on 1:15 – 1:30

25   5 up Tarzan sprint / 2 downeasy

25  Tarzan sprint 6 strokes breakout then easy to wall

25  easy

Total yardage =10,025

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Open Water Swim Training – Day #10

This is the third installation of the 10th practice session for our Open Water Swim Training example.  Over the next few weeks, we’ll post at regular intervals various days of the training.  The entire training session can be found in our 23 Week Training Session, which can be found here.

Watch the workout progression as we add yardage and change up the sets.

Day #10      Mid distance and Open water

Warm up:  swim set

                 start into 400  @ 70%

3 x200 VS by 50  70% – 75% inc stk cnt by50  :10rest

4 x150 @ 75%  :10rest

5 x 100  negative split with open turn to getsplits  (:15rest between 100’s)

1st 50 @ 75%, 2nd 50 @ 500 RP

6 x50  VS by 25  75% – 85% :10rest

25easy

 

Set #1      kick set – complete this set twice  :15 rest

                 200 @ 75%

6 x75  VS  25 @ 80%, 50 @ 100%

50easy kick

2 x50 sprint kick

50easy swim after each time

 

Set #2       freestyle paddle swim set

                 7 x 100 on 1:25 @ :05 over500 RP  inc stk cnt by 50

into

2 x200 on 2:15 hold above pace

50easy

4 x100 on 1:20  @ 500 RP  inc stk cnt each 25

into

3 x200 on +/- 2:10  should be difficult @90%

50easy

3 x100 on 1:35  just make send off  inc stk cnt each 25

into

4 x200 FIP   +/- 2:05  @ 500 RP

6 x75 on 1:10 recovery just make send off

 

Set #3       kick set

                 12 x 50  @ 85% :10 rest

50easy

Total yardage = 8,525

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Open Water Swim Training – Day #5

This is the second post of the 5th practice session for our Open Water Swim Training example.  Over the next few weeks, we’ll post at regular intervals various days of the training.  The entire training session can be found in our 23 Week Training Session, which can be found here.

Watch the workout progression as we add yardage and change up the sets.

Day #5    mid distance and open water

 

Warm up: alternate no grab starts with quick starts by 50

 

                  8 x 50 coaches send off all from start

1-4  5 Tarzan sprint break outstrokes then easy to wall repeat each 25

5-8  25 Tarzan / 25   3 up Tarzan 4 down easy

25 easy

Set #1       kick set

 

                 3 x 300  kick

#1 VS by 150  75% – 80%

#2 VS by 100  80% – 85% – 80%

#3 VS by 50  90% – 100%

50easy

Set #2      complete this swim set three times eachtransition

 

                2 x 200 on 2:50  VS by 25 80% – 85% with inc stk cnt

25 @90% on :25 into 25 @ 80%                              total 50 on 1:00

2 x [email protected] 90% on :25 into 50 @ 85% inc stk cnt     total 100 on 1:45

50  @ 90% on :45 into 50 @ 85% incstk cnt           total 100 on 1:45

2 x50  @ 90% on :45 into 100  @ 90%                    total 200 on 2:45

inc stk cnt each 25

100 @ 90% on 1:20 into 100 @ 90%      into 50 easy

second time add :05-:10 to total swim sendoffs and increase effort by 5%

 

               third time thru add another :05 to send offs and sprint! 

Set #3    

               4 x 200  :10rest

25 kick @ 85% / 25 swim with ½ way fly kick off each wall @ 70%

Set #4     freestyle set paddles if desired –continuous on send offs

                remember to descend pace per100 thru set based on ability

               500 @ 5:50 speed +/-1:10pace per 100 on 6:30

6 x100  odds make send off, evens @ +/- 1:08pace per 100 on 1:25

1:30rest

500 @ 5:30 speed, +/- 1:06 pace per 100 on 6:00

4 x 1001-2 just make send off, 3-4 @ +/- 1:04 pace per 100 on 1:20

100easy on 2:00

500 @ 5:10 speed @ +/- 1:02 pace per 100 on 6:00

4 x 100recovery swim on 1:35

 

Total yardage = 8,475

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Open Water Swim Training – Day #1

This is the first practice session for our Open Water Swim Training example.  Over the next few weeks, we’ll post at regular intervals various days of the training.  The entire training session can be found in our 23 Week Training Session, which can be found here.

Watch the workout progression as we add yardage and change up the sets.

Day #1         mid distance and open water 

Warm up:

                 400 swim  :10rest @ 70%

25easy if started from block

Set #1

                6 x 300  swim descend with send off

1-2 on 4:30  25 kick / 50 swim

3-4 on 4:15  25 kick / 50 swim

5     on 4:00  swim

6     swim sub 3:45  inc stk cnt each 25 of each stroke

1:00rest

3(3 x100)  pattern below is to be completedeach set and descend with send off

1  kick odd 25’s and swim even 25’s @ 80%

2  reverse from number 1 @ 80%

3  swim @ 90%

the above 9 x 100 are continuous withsend off

set #1on 1:40, set #2 on 1:35, #3 on 1:30

:30restfrom last set

2 x 100swim on 1:30 @ 400 IM race pace

:30restfrom send off

2 x 100 swim on 1:15 @ 400 IM race pace

:30restfrom send off

100swim @ 100% timed from push

50 easy

Set #2  paddle freestyle swim set except the50’s  – set to be completed 3 times

             3 x 200  negative split with open turn at 100,  2nd 100 @ 500 race pace  on 2:25

2 x175  1st 100 @ 80%, 2nd75 @ 85% with inc stk cnt

1st time thru on 2:20, 2nd time thru on 2:15, 3rdtime thru on 2:05

2 x100  @ 500 race pace with inc stk cnt

1st time on 1:15, 2nd time on 1:10, 3rdtime on 1:00

50 easy kick on 1:30

2 x 75swim make send off on 1-2 times thru, 3rd as indicated

1st time on :55, 2ndtime :50, 3rd time on 1:15 sub :45

:30restfrom send off

100 on1:30 sub 1:00 +/- @ 500 race pace

50 easykick on 1:30 all three times

Set #3

            3 x 100 on 2:00 VS Tarzan by 50  80% – 90% (+/-18 stks, +/-22 stks by 50)

4 x 25 on:35  Tarzan 3 sprint stks then 1 downfree easy – repeat

100 easy

Total yardage = 8,525

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Open Water Swim Training – Focus & Requirements

Its summer time in the northern hemisphere, and that means outdoor swimming.  For the next few weeks, we’re going to discuss training for open water training.  The list below represents both initial instructions and keyword phrases used in the 6 week period of the 23 Week Training Manual which focus on 10,000 yard workouts, in preparation for a seasonal training period for high school as well as open water swim training.

Here is the link to our 23 Week Training manual:

ASSUMPTIONS FOR OPEN WATER AND DISTANCE SWIMMING

1. The understanding of the physical demands to complete the20 workouts.

2. This is only a training aid for longer swimming.

3. Test yourself with a short open water swim previous to the 4 week enhancement.

 

SWIMMING FOCUS, REQUIREMENTS AND INDEX

1. Start with one fly kick off each wall for the first week and increase accordingly.

2. Incorporate no breathing into or off of turns and the last5 yards of the finish.

3. Emphasize correct spikes (streamline).

4. Emphasis on quality of workouts as written. Recover, sprint, variable speed as

indicated.

5. Percentage sign (%) means effort on set – 75% effort

6. RP stands for race pace

7. VS stands for variable speed

8. inc stk cnt stands for incremental stroke count

9. FIP stands for fastest interval(send off) possible

10. _ up Tarzan _down easy stands for  _ strokes up sprint Tarzan then _ strokes down

easy freestyle, the underscore is for variable patterns of strokes

11. Remember to adjust all send offs and rest intervals based on your ability

12. Try to achieve stroke count sets.

13. Racing and overspeed work, see outline and practice techniques.

14. Alternate upper and lower body with in sets or by sets.

15. Turns, starts(relay) and finish work.

16. Introduce paddle and other equipment in workouts.

17. Varied Tarzan work, see outline and practice techniques.

18. Complete variable speed work for swimming and kicking as close to percentages

indicated as possible.

19. Kicking and Race Race are specific during the season.

20. The percentage of kicking per day is indicated in weekly outlines.

21. Follow yardage within reason. Don’t get wrapped up in this as it is

only aguideline. I’d rather you attempt to achieve all the sets while maintaining

quality. Adjustyour yardage as needed.

The goal of 10,000 yard workouts are not for everyone but those that can physically and mentally handle the workload. If you need to,alternate upper and lower body thru the sets as your body tells you. Try to end every day with some speed work followed by a long enough warm down to feel better. You may split this up with doubles. Please adjust accordingly.

Quality is the main focus while completing sets as written. Please read your body and adjust the amount of sprinting and recovery you need. If a swimmer needs more recovery to achieve the goals of each set then the swimmer and or coach need to communicate to each other. Monitor your heart rate to help you decide if you are resting enough or too much. You’ll eventually be able to tell if you need more sprinting or recovery. We are now focusing on speed and power. Trust you have done enough and only you are the judge.

READ YOUR BODY AND REMEMBER TO ALWAYS PRIME YOUR NERVOUS SYSTEM WITH RACE PACE, TARZAN AND VARIABLE SPEED WORK EVEN IF YOU HAVE A FULL RECOVERY DAY.

Please email me with any questions along the way. [email protected]

If you’re looking for open water swim meets, please visit USMS to find a meet closest to you.  Follow this link:

http://www.usms.org/comp/event_search.php?action=filter&AdvancedSearch=1&SortBy=U3RhcnREYXRl&MeetTitle=&SeriesTitle=&CourseLD=1&CourseOW=1&Championship=include&Recognized=1&NonUSMS=1&International=1&Clinic=1&bsmSelectbsmContainer0=