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