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