Training For Open Water


If you train five times a week, perform all the workouts. If you swim three times a week, opt for workouts no.1, no.4 and no.5. According to the number of times, you train per week, repeat these workouts week after week to establish a relevant training programme. And to establish yourself as a proper swimmer.


Session 1

  • 600 metres (100m crawl / 50m legs / 100m crawl / 50m backstroke)
  • 16 x 25 metres crawl-pull, breathing every five strokes – Rest: 15"
  • 6 x 50 metres progressive crawl over 50m – Rest: 15"
  • 3 x 500 metres – Rest: 1’30"  [1° crawl, medium pace
  • 3° crawl-fins, medium / fast pace / 50m) 100 metres free

TOTAL: 2,900 metres

Session 2

400 metres crawl (100m breathing on the right / 100m breathing on the left)

300 metres (50m backstroke / 50m breaststroke / 50m crawl with closed fists)

  • 16 x 25 metres legs crossed medium pace – Rest: 15"
  • 100 metres backstroke with both arms and kicking
  • 12 x 50 metres legs-fins progressive from 1 to 3 – Rest: 15"
  • 12 x 75 metres crawl-pull-paddles (25m medium pace / 25m fast pace / 25m medium pace) – Rest: 15"
  • 100 metres free
Sessions in swimming

Session 3

  • 100m crawl-pull, breathing every three strokes
  • 4 x 25 metres crawl, fast-max pace – Rest: 30"
  • 100 metres backstroke with both arms and kicking
  • 3 x [4 x 50m fast – Rest: 30"
  • 100m free
  • 600 metres crawl (50m legs / 50m pull)
  • 200 metres free (50m backstroke / 50m crawl)


TOTAL: 2,800 metres

Session 4

  • 800 metres (100m crawl / 50m crawl-water polo / 50m backstroke)
  • 4 x 25 metres underwater without breathing
  • 100 metres crawl with closed fists
  • 3 x (4 x 200 metres medium pace
  • Rest: 20") Rest: 1’ [1° crawl 3° crawl-fins-paddles
  • 100 metres free
clenched fist in swimming

Session 5

  • 750 metres (150m crawl / 50m other stroke / 50m crawl with closed fists)
  • 750 metres (100m crawl-legs / 150m breathing every three strokes)
  • 100 metres backstroke with both arms and kicking
  • 15 x 100 metres crawl fast pace – Rest: 20"
  • 100 metres free


TOTAL: 3,200 metres


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