Set #2—This is the ultimate quick set when you're strapped for time. Rather than completely skipping your swim, squeeze this one in to maintain some swim fitness in the off-season. Sometimes a little bit can go a long way.
1. Warm up 300m
2. Complete four sets of 50m kick, descending by 50m.
3. Recover easy for 100m.
4. Complete four sets of 50m with pull with paddles—descending by 50m.
5. Recover easy for 100m.
6. Complete four sets of 50m with pull buoy only (no paddles), descending by 50m.
The Best Swim Technique for Open Water
7. Recover easy 100m.
8. Complete four sets of 50m sprint, resting 10 seconds between.
9. Recover easy for 100m.
10. Complete 200m building by 50m.
11. Complete 100m back stroke, kicking only.
12. Cool down for 200m.
TOTAL: 2000m (if you need to shorten the workout for time, drop the final 500m)
Why: This workout includes short bursts of speed and power, which helps maintains fitness by getting the heart rate up. Since it is a shorter workout, the swim isn't overly taxing and recovery is easier. When the set is done properly with the easy 100m for recovery between sets, the efforts can be swum hard without form deteriorating.
More: 50 Things Open Water Swimmers Shouldn't Do
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