Open Water Source brings you a variety of workouts – from training sessions in an ocean to sets in the pool – to help you improve your open water swimming performance.

Today’s set is for the pool and primarily for those competing in open water swims under 5 km.

Purpose: Speed work

Goal: Learn how to pick up your pace at different points in a race and be able to sustain speed during an open water race
Location: 25-yard, 25m or 50m pool
Theme: Alternate medium-pace swims with fast 50s

Advanced in 50m pool: 300 free @ 4:30 + 1 x 50 @ :40
250 @ 3:45 + 2 x 50 @ :40
200 @ 3:00 + 3 x 50 @ :40
150 @ 2:15 + 4 x 50 @ :40
100 @ 1:30 + 5 x 50 @ :40
50 @ 1:00 + 6 x 50 @ :40
Bonus Challenge: Odd-numbered 50s are freestyle + even-numbered are butterfly

Intermediate in 25m pool: 300 free @ 6:00 + 1 x 50 @ :45
250 @ 5:00 + 2 x 50 @ :45
200 @ 4:00 + 3 x 50 @ :45
150 @ 3:00 + 4 x 50 @ :45
100 @ 2:00 + 5 x 50 @ :45
50 @ 1:30 + 6 x 50 @ :45
Bonus Challenge: Last 50 of each set is butterfly

Beginner in 25y pool: 300 free @ 7:00 + 1 x 50 @ 1:00
250 @ 6:00 + 2 x 50 @ 1:00
200 @ 5:00 + 3 x 50 @ 1:00
150 @ 4:00 + 4 x 50 @ 1:00
100 @ 3:00 + 5 x 50 @ 1:00
50 @ 2:00 + 6 x 50 @ 1:00
Bonus Challenge: Last 50 of each set is with a 6-beat kick

Intervals should be modified appropriately.

Copyright © 2012 by Open Water Source


 

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Register for a Chance to Win a Vacation!

Open Water Podcast Presenting the Open Water Vacation Giveaway

The Open Water Vacation Giveaway is provided courtesy of Open Water Source. Winners will be randomly selected from among those who register in advance for the 2012 Global Open Water Swimming Conference in Long Beach, California (September 21-23, 2012).

Click HERE for more information about the conference.


 

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Click HERE for more information about the Open Water Vacation Giveaway.

 


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SUNDAY, SEPTEMBER 23rd

North side beach at Marine Stadium in Long Beach starting at 9:00 AM

  • 100-meter newcomer swim
  • 800-meter swim (½ loop of the Olympic 10 km Marathon Swim course)
  • 1 loop of the Olympic Triathlon swim course (1.5 kilometers)
  • 3 loops of the Olympic 10 km Marathon Swim course (5 kilometers)
  • 6 loops of the Olympic 10 km Marathon Swim course (10 kilometers)

REGISTER ONLINE TODAY at OPEN WATER SOURCE EVENT REGISTRATIONS!


Register for the 2012 Global Open Water Swimming Conference in Long Beach, CA.

Join us from Friday, September 21 thru Sunday, September 23 at Marine Stadium!


Open Water Swimming Race Calendar

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