Open Water Training

Here is a sampling of Long Distance Workouts that we do at our training sessions, in both open water and the pool:

"Buoy Sprints," meaning going easy from one buoy to the next and then all out until the next buoy. And on and on until we get to the end (about 10 buoys over 800 yards in total).

"Indian Sprints" (these are dreaded by many but sooo good for one's speed)
They are similar to drafting in a pack of cyclists.

Have a long straightway available (at least 4-500 yards)

Line up about 3-4 people (any more and it doesn't work too well)

Everyone starts swimming in the line, one directly behind the other.

The last person has to pass everyone and take the lead.

Once this has been done, the new "last person" passes everyone and takes the lead.

This rotation continues until you finish the course, decide it's time to stop, or everyone is dead.

We often decide before we start how many rotations we are going through, such as everyone goes through the line 5 times, etc.

Easy/Fast Strokes
Do 25E/25F, 25E/50F, 25E/75F, 25E/100F
25E/25F endlessly (good when one is having trouble concentrating.)
or any combination that works for you!

Alphabets
Do 2,3,4,5, etc. "Alphabets," meaning sing the alphabet (ABC's), one letter for each armstroke.
Simple and easy but good for concentration once you've been in for a few hours.

All out sprints

Pick a starting and stopping point about 100-150 yards apart, easily visible from the water. (We use the edge of one grass patch and a buoy.)

Time yourself and do ALL OUT SPRINTS from one point to the other, with an easy lap back to the starting point.

Do these on an interval that allows you enough rest but not too much. For example, the ability level of our group covering our 110 yard course is 1:15 to 1:35. We do 3 to 5 of these sprints on 3:30-4:00 intervals. Everyone wants to barf by the end. But it really helps with long distance speed.

pool workouts
Pick and choose as you wish. Modify whereever you want. intervals are up to you. mine are only suggestions. The fewer breaks you take between sets, the better for you. A water bottle (w/ carbo drink?) is a good poolside idea. Overall idea is to hold or progress pace. Open turns are completely ok. Swim downs afterwards are important even though the first part of most sets can be used as warmups. I threw in a couple of sprints sets because speed is important too. You don’t have to all of this in one day!

6 or 4 (5 x 200)
odd sets:#1/ 2:45#3/ 2:40#5/ 2:35
even sets:2:30

Use the first set as warm-up.
Go right in to each set (no breaks).
If you only do 4 sets, start at the (even interval + :10)
6 sets'6000 yards, Time: 78 minutes
4 sets'4000 yards, Time: 52 minutes

Ladder:
100-200-300-400-500-600-700-800-900-1000

Interval: 1:20 per 100.

Try to hold the same pace throughout 5500 yards.

Total completion time: 73:

4 x 2000

Interval: 25:00 (24:00 is 1:15/100 pace)

Total completion time: 1:4

Hold even pace or decend

#4 can be swum as 4 x 500, easy/superduper fast “ Beat the Tide pace”

(this is a good set on it’s own)

Straight swims of 5000 or 6000 or 7000 yards
Do them often and keep track of pace.

Try to be in same or better ballpark over time (i.e. months)

Do open turns if you want.

Long pool swims: 3 to 4+ hours.

We can get together for these if you want

2x (4 x 800)
#1: 8 x 100 1:20, desc. 1-4, 5-8
#2: 4 x 200 2:45, easy/fast/easy/faster
#3: 2 x 400 5:30, easy/fast
#4: straight, negative split
6400 yards
Total time: almost 90 minutes

2 or 3 x (1 x 400,
2 x 300,
3 x 200,
4 x 100)all at 1:20/100
Progress the pace for each segment.
2 sets: 4000 yards, total time: 60 minutes
3 sets: 6000 yards, total time: 90 minutes

100 easy/500 neg. split/100 easy/10 x 50 :45 pace
100 easy/400 neg. split/100 easy/ 8 x 50 :45 pace
100 easy/300 neg. split/100 easy/ 6 x 50 :45 faster
100 easy/200 neg. split/100 easy/ 4 x 50 :45 faster
100 easy/100 neg. split/100 easy/ 2 x 50 :45 fastest
4000 yards
Time: about 60 minutes