Wednesday, June 8, 2022

Simulating an open water mile race, with Chris, Misa and Kate

warm up:

600 choice


drill set:


odds: 50 kick/50 swim

evens: 50 single arm drill/50 swim

4×50 swim on cruise+10 sec, descend 1-4


main set:

We break the open water race into 3 pieces–the start (fast and then settling into a pace), the middle (extending the stroke and maintaining pace, working breathing patterns), and the end (carrying the pace and then driving towards the finish).

3×600, with 1 minute rest between each

#1. 300 pushing the pace/300 moderate, settling into a pace

#2. 600 steady pace, alternating your breathing patterns, depending on sun, waves, and other swimmers in your space.

#3. 300 at mid race pace/300 building into a fast finish

100 easy


last set:

4×100 kick with no board (25 on your left side/25 on your back/25 on your right side/25 on your stomach)

300 easy swim or pull, alternating breathing patterns


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