Open Water Pool Workouts - Week of November 25, 2019

Happy Thanksgiving Week! Finding that just working harder isn’t always possible as you get older and it doesn’t seem to help you swim faster at your key races? Check out our UCSB Masters Swim Camp where our theme is “Less is More”. The camp is Jan 2-5,2020 and there are still a few spaces available. Register now and still receive the earlybird discount through November 30,2019. There are a few spaces available. Just use EARLYBIRD. You can sign up at Masters Freestyle Camp Registration.



NOTE: Look to my Open Water Intro if you have any questions about terminology, acronyms, abbreviations.



Work Out #1 - Long and Steady Aerobic


“Let our lives be full of both thanks and giving”


Warm Up


500 – 25 Kick/25 Swim/25 Drill/25 DPS x 5
10 x 50 - 1-5 Pull – Smooth Swim – think about high elbow catch @ B+10 + 6-10 – Kick with Fins @ B+15 (take :30 break to add fins)
(1000


Main Set – goal is to maintain a moderate heart rate to build endurance



3 x 1000 - #1 – Swim with Fins #2 – Swim with Paddles - #3 – Swim - Desc by 200’s

:30 Rest Break between 1000’s

(3,000/4.000

Warm Down
300 Easy
(300/4,300





Work Out #2 – Big Kick and Aerobic

“No one has ever become poor by giving”

Warm Up

300 Choice
5 x 100 Kick/Swim with Fins – 75 Kick/25 DPS (work on good extension riding your kick) @ B+20
8 x 25 Kick – Variable x 2 @ B+15
(1,000

Kick Set – You can use a board but I recommend no board. Better for body position and your neck. You can also use a snorkel and board to maintain body position and ease pressure on your neck.




5 x (Odd round with fins – Even rounds no fins)

6 x 50 Kick - 2 Strong/1 Smooth x 2 - 2 Strong @ Fastest Interval Possible and 1 Smooth @ :20R

(1,500/2,500



Aerobic Set

4 x 200 Pull – Breath 3/5/3/7 by 25 @ B+10 - Smooth and Steady - Think eyes down and core engaged

300 Easy

(1,100/3,600












Work Out #3 – Challenge Set

“Live a life of gratitude, giving thanks in all circumstances.”

Warm Up
600 – Every 3rd 50 Backstroke
8 x 50 – O) Kick. E) Drill. @ :10R
8 x 25 – O) Build E) 15M fast
(1,200



Main Set - Test Set



2 x (you can pull one round)


100 Strong with Pads @ B+15
2 x 200 swim with Pads @ B-5 – just make interval
1:00 Break
100 Stronger with Pads @ B+15
2 x 200 swim with Pads @ B-10 - just make interval
1:00 Break
100 Strongest with Pads @ B+15
1 x 200 Cruise @ B+:30
1x 200 FAST
50 Easy


(3,000/4,000



Warm Down Set

6 x 50 @ :10R – O) Backstroke E) Scull/Swim
(300/4,300























Work Out #4 - Speed and Endurance
“Giving thanks opens you up to receive”

Warm Up


300 Choice
2 x 200 Kick with fins @ :15 Rest
6 x 50 – O) 10KTS E) Drill/Build by 25 @ B+15

(1000

Pre Set

2 x
2 x 100 @ B+10 – Smooth/Strong by 25
4 x 50 @ B+15 – Variable

(800/1,800

Main Set(s) - Get your heart rates up! Science shows short speed work helps build endurance



3 x

4 x 75 - 1) 25 Fast/50 Smooth 2) 25 Smooth/25 FAST/25 Smooth 3 ) 50 Smooth/25 FAST 4) ALL FAST @ B+10
2 x 50 Smooth @ B+15
100 FAST @ B+10
50 Easy
(1,550/3,350

Aerobic Set
5 x 150 Swim – O) 100IM/50 Smooth E) 50 FR/50 Non Free/50 FR @ B+15


(750/4,100