Saturday, 12 October 2013

Swim Set of the Week - Open Water Swimming Preparation


This workout is designed to help you practice sprinting, while still working on endurance. You will also practice breathing techniques and surface sighting on 1 of the swim drills.

Total Distance: 2400m

400m warmup
(any combination of strokes and drills)
8 x 50m crawl on 1:00
(adjust the timing if you are faster or slower)
400m crawl bilateral breathing
(practice sighting on surface once each length)
4 x 100m crawl on 2:00
(adjust the timing as needed)
400m alternating hard and easy
(swim every other link sprinting, with the return length easy and relaxing)
400m freestyle warmdown with bilateral breathing
(swim slowly and relax)

Notes: On the 8 x 50m and the 4 x 100m sprints you should challenge yourself with an appropriate time depending on your speed and skill level. The 1 minute per 50 mark is a starting point, but you should make it longer or shorter if you find it is too challenging, or not challenging enough. The same is true for the 100s.

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