View Full Version : OWS Workout Request

December 13th, 2003, 08:23 AM
I can get to the pool 2-3 times a week for roughly an hour. In the (warm) summer months, I enter 1-2 mile OWS events. With this in mind, what workouts would you recommend? How much kicking? How much pulling, pullbouy or paddles? What distances should my repeats be? And what rest should I take between repeats? Any sprinting?

My schedule unfortunately won't allow me to train with a masters organization. Consequently, I'm hoping to "draft" on the good open water swim workout ideas from others.

Thanks in advance.

Rob Copeland
December 15th, 2003, 02:27 PM
Your training regime should be based on your current level of swimming and open water competence as well as your goals. There have been a few threads on this forum addressing training for open water races, so I would suggest that you look at these to see if any of the advice fits your situation.

Since you mentioned you swim in 1-2 mile open water events. What has been your past experience? Where do you feel you need to improve? Endurance? Technique? Navigation? Strategy?

Also, what are your OW goals? Complete the 1-2 mile swim? Compete in the race? Win the race? Do you have pool swimming goals?

As for your questions and the information you provides, my initial general thoughts are if you are limited to 2 to 3 hours of swimming per week (not necessarily in this order):
1) 10 15% warm-up and warm-down
2) 5 10% kicking
3) 10 20% pulling (with or without paddles and buoy)
4) 40 50% distance work (such as 8 time 5:00 swim with :30 rest, making each one faster that the one before)
5) 10 20% technique and drills
6) 5 20% sprint (or at least fast high quality)
7) 5 20% off-strokes