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 25@ 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