Open Water Swim Sets #3: do not touch the wall on this set!


18/04/2016 TRAINING


There you go, another TWO sets to get you ready and in shape for the first SUNSET Open Water in Singapore!
A new drill this time, to prepare you to swim in open water conditions. You will not touch the wall during your sets.

These sets are prepared in partnership with Loic Branda, 5th at the World Championships on the 25 km distance.
This first set is to be done in the pool, you can print it out and bring it along on the pool deck.
We will provide sets each week, so enjoy!

Training set n°4 

Warm up

  • – 400m Freestyle without touching the wall- Recover 20 “
  • – 300 m Backstroke – Recover 20 “
  • – 200m Freestyle Swimming with fins – Recover 20 “
  • – 100 m Freestyle Pull buoy

 Main Set

  • – Repeat 4x the set below
  • – 500 m Freestyle paddles + pull buoy breathing every 2 times 50% – Recover 20 “
  • – 200 m Freestyle with fins breathing every 3 times 60% – Recover 20 “
  • – 100 m Freestyle 80% – Recover 45 “

Swim Down

  • 100m easy kicks

TOTAL: 4300 meters


Training set n°5

Warmup

  • 600 m choice stroke (vary your stroke: free, back, fly…)

Main set

– 4 x 800m Freestyle – Recover 40 ”

  • 1) Freestyle
  • 2) Pull buoy
  • 3) Paddles no Pull buoy, without touching the wall
  • 4) Pull buoy paddles

Swim down

  • 200 m kick easy with fins

TOTAL : 4 000 m

To print the set, follow the link:

Trainingsets _Singapore 3