»
Intermediate Open Water Swim Training
Day 002 - GETTING STARTED
WARM-UP (W.U.): 500, 10x50's @ 10 secs rest, 800 pull, 4x50's kick @ 10 secs rest, fast.MAIN SET: 10x100's @ pace, 10 secs rest COOL DOWN: 500 easy 
|
WARM UP
500
10x50's @ 10 secs rest, descending 1-5
800 pull (buoy, paddles, tube)
4x50's kick @ 10 secs rest, fast.
MAIN SET
10x100's @ pace, 10 secs rest
COOL DOWN
500 easy
This is the basic core workout you will get very used to, with variations. Again, if you need to increase yardage based on your race-distance goals, feel free to improvise, adding a few hundred yards to your warm up, or 2-5 extra 100's for your main pace set.
Pace is the speed you hope to maintain during competition. Initially don't worry about the actual time it takes you to swim 100yds, but rather what your comfort level is at holding the same tempo for a sustained period. If you can do 10x100's holding 1:10 easily, your race pace might be 1:06's or so; challenge yourself to do all ten as fast as you can, keeping them all consistent. If your last 100 is 3 seconds slower than your first, chances are you started out too fast. Find equilibrium!
|
|
Shopping:
