Coach Chris
Warm up
600 choice
(600/600)
Drill
- 2x300
#1 every 3rd length rhythm drill
#2 every 3rd length fast kick
(600/1200)
Main Set
- 1x600.
Do the first 25 as a fast, head up open water sprint with sighting. Then the next 475 as an even pace swim, and then build a 100 from that moderate pace to a fast finish. Pulling is not a good idea here, as the open water sighting while using a pull buoy puts a lot of strain on the low back.
6x100 on cruise+15 sec, working on bilateral breathing.
#1 breathing every arm stroke (right and left).
This will force you to adjust your stroke rhythm to keep from hyperventilating or getting dizzy.
#2 breathing every 3rd stroke
#3 breathing every 5th stroke
#4 breathing twice to the right, 3 strokes and then twice to the left
#5 breathing twice to the right and twice to the left, with no strokes between changing breathing sides.
This will force you to adjust your stroke rhythm to keep from hyperventilating or getting dizzy.
#6 breathing 2 right/2 left with your choice of the number of strokes between changing breathing sides.
1x600
Do the first 25 as a fast, head up open water sprint with sighting. Then the next 475 as an even pace swim with a bilateral breathing pattern chosen from the above 6x100. Then build the last 100 from a moderate pace to a fast finish, again maintaining a bilateral breathing rhythm. As above, some adjustment to stroke rhythm may be necessary, and pulling may not be a good idea.
The purpose of this set is to get swimmers comfortable breathing to both sides. During open water races, there are often reasons to breathe to the off side-sun, waves, some clown right in your face. You'll still need air under any circumstances.
(1800/3000)
Last set
- 6x50 on cruise+10 sec
Head up open water sighting on the first 25, easy free on the second.
(300/3300)