Open Water Swimming Workout Of The Day

Open Water Swimming Workout Of The Day

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.

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