You are working on Staging1

Finding Pace in Open Water Swimming

Here’s a workout from the Wind-n-Sea Masters Swim Team that is geared toward developing you concept of pace and working on holding it throughout the main set.  As anyone who has raced open water will tell you, there are a lot of dynamics in a race.  Spending time in workout to help understand everything from tempo changes, closing sprints and pace are critical to a swimmers success. Because open water swimming lacks the traditional markers of pool swimming – fixed courses of 25 yards/meters & 50 meters – getting a concept of your pace can be challenging for some swimmers.  In this workout swimmers are instructed to pay particular attention to how they feel in relation their times.

Warm-up

600 every 3rd 50 kick

4 x 75 (swim/drill/swim)

 

Main Set

400 @ 5:30/6:00/630

2 x 200 @ 2:45/3:00/3:30

4 x100 @ 1:20/1:30/1:45 (set the pace for the climb)

4 x100 @ 1:20/1:30/1:45

2 x200 @ 2:45/3:00/3:30

400 faster than set pace

 

4 x 150 pull @ 2:15/2:30/2:45

200 Warm Down

 

In This Story

0
Leave a Reply

Subscribe
Notify of

0 Comments
newest
oldest most voted
Inline Feedbacks
View all comments

About Braden Keith

Braden Keith

Braden Keith is the Editor-in-Chief and a co-founder/co-owner of SwimSwam.com. He first got his feet wet by building The Swimmers' Circle beginning in January 2010, and now comes to SwimSwam to use that experience and help build a new leader in the sport of swimming. Aside from his life on the InterWet, …

Read More »