Let's head to the pool to begin training for Open Water Competitions. Swimming in the pool will give you the confidence to start your open water sessions and you will also know the necessary techniques that will be vital for your sessions outdoor.
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.
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
400 metres crawl (100m breathing on the right / 100m breathing on the left)