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In today’s Coach’s Intel Grant Holicky submits a swimming workout that he uses with open water athletes and his triathletes. He coaches the club team at RallySport Aquatic Club in Boulder, Colorado, and most notably Christine Jennings, US national champ in the 10k in 2013.
Here is his workout:
Here is a set we do with Christine Jennings and the other open water swimmers/triathletes. The goal is to work the traditional distance swimming system, but also include bursts of speed. This set forces the swimmer to recover from those bursts at a solid effort level. Intervals are for short course yards
two times through
2 x 150 k/d/s by 50 2:25
3 x 100 perfect swim 1:25
4 x 50 perfect, build, perfect, mile pace :50
100 easy (2.1)
1 x 500 smooth and strong. toys ok 7:30 any 5 x 50’s must be faster than the rest of the 500
8 x 100 d 1-4, 5-8 1:20 get to mile pace on 4 and 8
2 x 400 toys and pull ok on 6:15 any 4 x 50 must be faster than the rest of the 400
6 x 100 d 1-3,4-6 1:15 get to mile pace on 3 and 6
3 x 300 toys and pull ok any 3 50’s faster 5:00
4 x 100 2 and 4 at mile pace 1:10
4 x 200 toys and pull ok 3:45 any 2 x 50’s faster
3 x 100 on 1:05 1 and 3 at mile pace
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