TRAINING FOR OPEN WATER

Let's head to the pool to begin training for Open Water Competitions. Swimming in the pool will give you the confidence to start your open water sessions and you will also know the necessary techniques that will be vital for your sessions outdoor.

 

If you train five times a week, perform all the workouts. If you swim three times a week, opt for workouts no.1, no.4 and no.5. According to the number of times, you train per week, repeat these workouts week after week to establish a relevant training programme. And to establish yourself as a proper swimmer.

SESSION 1

crawl

- 600 metres (100m crawl / 50m legs / 100m crawl / 50m backstroke)

- 16 x 25 metres crawl-pull, breathing every five strokes – Rest: 15"

- 6 x 50 metres progressive crawl over 50m – Rest: 15"

- 3 x 500 metres – Rest: 1’30"  [1° crawl, medium pace
                                                 [2° crawl-pull-paddles, medium pace (50m breathing every two strokes / 50m breathing every three strokes)
                                                 [3° crawl-fins, medium / fast pace / 50m)

 

100 metres free

TOTAL: 2,900 metres

SESSION 2

breast stroke

400 metres crawl (100m breathing on the right / 100m breathing on the left)

300 metres (50m backstroke / 50m breaststroke / 50m crawl with closed fists)

- 16 x 25 metres legs crossed medium pace – Rest: 15"

- 100 metres backstroke with both arms and kicking

- 12 x 50 metres legs-fins progressive from 1 to 3 – Rest: 15"

- 12 x 75 metres crawl-pull-paddles (25m medium pace / 25m fast pace / 25m medium pace) – Rest: 15"

 

100 metres free

 5 x 50 meters swimming catch-up crawl

 

 

SESSION 3

back stroke

- 3 x [100m crawl
       [50m other stroke
        [50m legs-backstroke
         [100m crawl-pull, breathing every three strokes

- 4 x 25 metres crawl, fast-max pace – Rest: 30"

-100 metres backstroke with both arms and kicking

3 x [4 x 50m fast – Rest: 30"
       [100m free

- 600 metres crawl (50m legs / 50m pull)

- 200 metres free (50m backstroke / 50m crawl)

TOTAL: 2,800 metres

SESSION 4

one arm crawl

- 800 metres (100m crawl / 50m crawl-water polo / 50m backstroke)

- 4 x 25 metres underwater without breathing

- 100 metres crawl with closed fists

- 3 x (4 x 200 metres medium pace – Rest: 20") – Rest: 1’ [1° crawl
                                                                                        [2° crawl-pull
                                                                                         [3° crawl-fins-paddles

 

100 metres free

 

TOTAL: 3,500 metres

 

SESSION 5

clenched fist

- 750 metres (150m crawl / 50m other stroke / 50m crawl with closed fists)

- 750 metres (100m crawl-legs / 150m breathing every three strokes)

- 100 metres backstroke with both arms and kicking

- 15 x 100 metres crawl fast pace – Rest: 20"

 

100 metres free

TOTAL: 3,200 metres

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