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Thread: Open Water Workouts

  1. #1
    Active Member
    Join Date
    Jul 2005

    Open Water Workouts

    Does anyone have any open water prep workouts designed for the pool? That's right, for the pool...

    Let me know...
    Dean O.

    Visit for a database of hundreds of downloadable workouts, you can add your own too.

  2. #2
    Active Member u352's Avatar
    Join Date
    Jan 2003
    Swim lots of laps!

  3. #3
    Participating Member
    Join Date
    Oct 2005
    flip your turns but don't push off the walls

  4. #4
    Very Active Member
    Join Date
    Jul 2005
    New York City
    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!


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