Its summer time in the northern hemisphere, and that means outdoor swimming. For the next few weeks, we’re going to discuss training for open water training. The list below represents both initial instructions and keyword phrases used in the 6 week period of the 23 Week Training Manual which focus on 10,000 yard workouts, in preparation for a seasonal training period for high school as well as open water swim training.
Here is the link to our 23 Week Training manual:
ASSUMPTIONS FOR OPEN WATER AND DISTANCE SWIMMING
1. The understanding of the physical demands to complete the20 workouts.
2. This is only a training aid for longer swimming.
3. Test yourself with a short open water swim previous to the 4 week enhancement.
SWIMMING FOCUS, REQUIREMENTS AND INDEX
1. Start with one fly kick off each wall for the first week and increase accordingly.
2. Incorporate no breathing into or off of turns and the last5 yards of the finish.
3. Emphasize correct spikes (streamline).
4. Emphasis on quality of workouts as written. Recover, sprint, variable speed as
5. Percentage sign (%) means effort on set – 75% effort
6. RP stands for race pace
7. VS stands for variable speed
8. inc stk cnt stands for incremental stroke count
9. FIP stands for fastest interval(send off) possible
10. _ up Tarzan _down easy stands for _ strokes up sprint Tarzan then _ strokes down
easy freestyle, the underscore is for variable patterns of strokes
11. Remember to adjust all send offs and rest intervals based on your ability
12. Try to achieve stroke count sets.
13. Racing and overspeed work, see outline and practice techniques.
14. Alternate upper and lower body with in sets or by sets.
15. Turns, starts(relay) and finish work.
16. Introduce paddle and other equipment in workouts.
17. Varied Tarzan work, see outline and practice techniques.
18. Complete variable speed work for swimming and kicking as close to percentages
indicated as possible.
19. Kicking and Race Race are specific during the season.
20. The percentage of kicking per day is indicated in weekly outlines.
21. Follow yardage within reason. Don’t get wrapped up in this as it is
only aguideline. I’d rather you attempt to achieve all the sets while maintaining
quality. Adjustyour yardage as needed.
The goal of 10,000 yard workouts are not for everyone but those that can physically and mentally handle the workload. If you need to,alternate upper and lower body thru the sets as your body tells you. Try to end every day with some speed work followed by a long enough warm down to feel better. You may split this up with doubles. Please adjust accordingly.
Quality is the main focus while completing sets as written. Please read your body and adjust the amount of sprinting and recovery you need. If a swimmer needs more recovery to achieve the goals of each set then the swimmer and or coach need to communicate to each other. Monitor your heart rate to help you decide if you are resting enough or too much. You’ll eventually be able to tell if you need more sprinting or recovery. We are now focusing on speed and power. Trust you have done enough and only you are the judge.
READ YOUR BODY AND REMEMBER TO ALWAYS PRIME YOUR NERVOUS SYSTEM WITH RACE PACE, TARZAN AND VARIABLE SPEED WORK EVEN IF YOU HAVE A FULL RECOVERY DAY.
Please email me with any questions along the way. [email protected]
If you’re looking for open water swim meets, please visit USMS to find a meet closest to you. Follow this link: