Pool Workouts By An Open Water Professional

Pool Workouts By An Open Water Professional

Open water Olympian and professional swimmer Chloe Sutton is known for working out very hard.

With her permission, we observed a few of her 50-meter pool workouts in Mission Viejo, California under the coaching of Bill Rose. where she was working on both her endurance and speed .

Day One:
400 warm-up on 6:00
4 x 100 on 2:00 (drill 25 armpit and 25 fingertip drag + swim) + 200 kicking
9 x 50 (3 x variable sprint) + 1 x 50 fast on 1:00
6 x 100 pull, breathing once every 5 strokes (odd) and distance per stroke (even)
1 x 800 on 11:00 – first half cruise + second half best possible pace (4:25)
2 x 400 on 5:30 – first half cruise + second half best possible pace (2:10, 2;13)
4 x 200 on 2:45 – first half cruise + second half best possible pace (1:04, 1:02, 1:03, 1:05)
6 x 100 on 1:30 – first half cruise + second half best possible pace (31.6, 31.1, 30.5, 30.5, 30.6, 29.9)
5 x 200 on 3:30 – swim 100 + kick 100 descending
16 x 50 with 5 seconds rest – odd form, even fast (all 28.8 – 30)

Day Two:
Descend 3 rounds of 200 freestyle on 3:00 + 100 IM on 1:45 + 100 kick on 2:10 + 100 backstroke and breaststroke on 1:30.
Pull 4 x 150 freestyle, backstroke, freestyle on 2:30
Pull 4 x 150 frestyle, breaststroke, freestyle on 2:35
10 x 50 (3 x Variable Sprint + 1 Fast) on 1:00
30 x 100 on 1:15 – Best Average
4 x 50 variable sprint + fast
4 x 50 (#1=35 fast, #2=25 fast, #3=15 fast, #4=all easy)

Variable sprint includes #1 = last third fast (15 meters), #2 = middle third fast, #3 = first third fast

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