Swim TrainingTraining

Workout Wednesday – Different Speeds in the Water


Open water swimming requires a boat load of skills to execute properly. In swimming, those skills can be just as important as your fitness. Even if you can’t swim open water for all your workouts, here are two key skills that you should work on in the water:

  1. Being able to go different speeds. Start fast in the beginning, solid race pace in the middle, surge around a buoy, and so on through the swim portion of the race.
  2. Settling into a solid, consistent pace after those speed changes.

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Here is a workout to help you go from your ‘race pace’, to a faster one, and the back again. Don’t forget, even when changing speeds, don’t lose good form. If you just hammer through the workout with bad form, you are building fitness with bad muscle memory. Good form! Good form! Good form!


Warm Up: 800-1000

  • 200-400 easy swim. Mix it up with all swim strokes
  • 2x (50 drill, 50 swim)
  • 2x (50 kick, 50 swim)
  • 100 build to fast (repeat if you want more warm up)

 

Main Set: 1k – 2k

Beginner Swimmers – Repeat this 4x with only 10 seconds rest between each swim

  • 2 x 100 comfortably hard – Not race pace, but a good solid hard effort.
  • 1 x 50 faster than your 100’s, but still steady (not all out)

Advanced Swimmers – Repeat this 4x with only 10 seconds rest between each swim

  • 2 x 200 comfortably hard – Not race pace, but a good solid hard effort.
  • 1 x 100 faster than your 200’s, but still steady (not all out)

 

Cool Down: 200 easy

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Will Kelsay

Will Kelsay is one of the top cross triathletes in the world with a 10 year career spanning 5 continents competing in more than 18 countries. He has 20 career wins and more than 70 top 5 finishes. Anyone who has met him knows his passion for the sport is only overshadowed by his huge smile & his appetite for fun.

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