Open Water Swim Sessions

Session One

Focus:

Aerobic session based around long intervals

Warm Up:

Easy swimming out and back totaling 10 minutes

From the shore, swim 8x40 seconds build / 40 seconds easy

Main Set:

6x5 minutes swimming first and last 90 seconds hard then settle into AT pace. (Swim 30 easy backstroke between reps.) This set can be done out and back to shore or swim parallel to the shore.

Pull:

Continuous swim 15 minutes, but mix it up with out and back stuff and some swimming parallel to the shore

Fast Stuff:

Do 10x grand prix starts and 30 strokes hard and fast, then swim back easy to the shore

Loosen Down:

15 minutes mixed / choice work

Session Two

Focus:

Swim and run up to shore combos

Warm Up:

Easy swimming out and back totaling 10 minutes

Pre-Set:

Swim 10x easy out 50m / build up back to shore and run up to the beach

Main Set:

Swim 5 minutes at threshold (out and back to shore) + 5x easy out for 25m and fast back to shore and run up to the beach. Repeat this four times.

Pull:

Continuous swim for 15 minutes mix parallel to shore stuff and out and back swimming.

Loosen Down:

Your choice, about 10 minutes

Session Three

Focus:

Continuous swim

Warm Up:

Choice warm up

Pre-Set:

Swim 10x easy out 50m / build up back to shore and run up to the beach

Main Set:

Swim 3x1km (or on estimated time) include a beach / shore run of 5 minutes between each rep.

Loosen Down:

Your choice, about 10 minutes