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