Here’s a workout from the Wind-n-Sea Masters Swim Team that is geared toward developing you concept of pace and working on holding it throughout the main set. As anyone who has raced open water will tell you, there are a lot of dynamics in a race. Spending time in workout to help understand everything from tempo changes, closing sprints and pace are critical to a swimmers success. Because open water swimming lacks the traditional markers of pool swimming – fixed courses of 25 yards/meters & 50 meters – getting a concept of your pace can be challenging for some swimmers. In this workout swimmers are instructed to pay particular attention to how they feel in relation their times.
Warm-up
600 every 3rd 50 kick
4 x 75 (swim/drill/swim)
Main Set
400 @ 5:30/6:00/630
2 x 200 @ 2:45/3:00/3:30
4 x100 @ 1:20/1:30/1:45 (set the pace for the climb)
4 x100 @ 1:20/1:30/1:45
2 x200 @ 2:45/3:00/3:30
400 faster than set pace
4 x 150 pull @ 2:15/2:30/2:45
200 Warm Down
