PDA

View Full Version : Open Water Workouts



Swimmer1999
August 2nd, 2005, 09:41 PM
Does anyone have any open water prep workouts designed for the pool? That's right, for the pool...

Let me know...

u352
August 3rd, 2005, 07:19 AM
Swim lots of laps!

Bags
October 13th, 2005, 11:25 AM
flip your turns but don't push off the walls

patrick
October 13th, 2005, 12:22 PM
1. every few stokes pop your head up and look ahead as if you are looking for buoy or open water pylon.
2. every few strokes close your eyes for 2 rotations, this will help in the open water as you won't have a pool bottom to sight.
3. here's a set of 100's ; 50 fast, 25 pace, 25 easy---that will help with your intial breakout. Work up to 200's of the same breakdown, 100 fast, 75 pace, 25 easy.
4. does your pool have a shallow end you can stand in?--run in place in the water really lifting your knees, this will replicate your start and finish.
5. practice bi-lateral breathing, either every three strokes or 2 left, 3strokes, 2right. This will help with balance and keeping an eye on your competition.
6. do these 300's: 75 pace, 25 fast x 3, 50 pace, 50 pace x 3, 75 fast, 25 pace x 3.
7. I always told my triathletes to incorporate small sprints (:30) during the race to separate themselves from the pack. The open water technique would be 2:00 pace, :30 sprint.
8. And when you can get in some open water and swim triangles--practice popping your head up and turning to your left or right.

Best of luck!