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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

SEE ALSO Building your Dryland Program - Week 1 Example

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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