Wednesday, February 3, 2016

Open Water Workouts

Three different session ideas for you to try out when swimming in open water.


Session One - Aerobic session based around long intervals

Warm Up:
Easy swimming out and back totaling 10 minutes
From the shore, swim 8x40 seconds build / 40 seconds easy

Main Set:
6x5 minutes swimming first and last 90 seconds hard then settle into mod-hard pace. (Swim 30s easy backstroke between reps.) This set can be done out and back to shore or swim parallel to the shore.

Pull:
Continuous swim 15 minutes, but mix it up with out and back stuff and some swimming parallel to the shore

Fast Stuff:
Do 10x beach entry run starts and 30 strokes fast, then swim back easy to the shore

Loosen Down:
15 minutes mixed / choice work


Session Two - Swim and run up to shore combos

Warm Up:
Easy swimming out and back totaling 10 minutes

Pre-Set:
Swim 10x easy out 50m / build up back to shore and run up to the beach

Main Set:
Swim 5 minutes at threshold (out and back to shore) + 5x easy out for 25m and fast back to shore and run up to the beach. Repeat this four times.

Pull:
Continuous swim for 15 minutes.

Loosen Down:
Your choice, about 10 minutes


Session Three - Continuous swim

Warm Up:
Choice warm up

Pre-Set:
Swim 10x easy out 50m / build up back to shore and run up to the beach

Main Set:
Swim 3x1km (or on estimated time) include a beach / shore run of 5 minutes between each rep.

Loosen Down:
Your choice, about 10 minutes

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