In this open water plan you'll not only targeting open water technique, front crawl drills but also your fitness to ensure you're in the best shape possible for open water swimming by the end of the 8 week plan. You'll be gradually learning new open water skills and drills in e pool over the first few weeks, and be doing 1-2 open water based training sessions a week. You'll learn about navigation, sighting, drafting, mass starts, as well as what your swimming pace should be over different distances and for different intensities of swimming. This swim plan is designed by Nick de Meyer, Head coach for Speedy Swimming, (BTF level 2, STA, Master endurance coach Training Bible UK) who specialise in teaching triathletes and swimmers. This plan encapsulates all of Nicks training, racing and coaching experience of many open water triathlons, Ironman triathlon events, his swim skills and drills teaching methods and from completing the Dart 10km Swim in Devon. Purchase of this plan includes our comprehensive Swim Training Guide, which explains how to use your training plan, including swim drills and open water articles, plus email access to Nick at any time for questions that you may have about this plan. Once you have signed up we will email you the Description Document. Questions? Please visit us on the web at www.speedyswimming.co.uk or email Nick directly at: firstname.lastname@example.org
Open water with partner/s. Several short race efforts 5-6 x 60 strokes @85% 20 rest. Also work on double sighting technique, group swimming, 3/4 catch up so always 1 hand in frnt for any feet in front of you, drafting, bridging gaps by kicking harder for 10m, swimming on hips and feet and swimming straight. sighting practice looking at a landmark above the deck every 4th to 6th stroke
400m as 1st 200m FC then alternate by length BC and Br 4x 25m Kick “head lead body dolphin with fins” to get undulating effect (– see GO SWIM video from egtri.com link on training page) 100m of 1 stroke butterfly and 1 stroke breast Main Content: 10x 200m with 30 rest No.s 1 + 3 turnarounds and bilateral every 3 Numbers 2 + 4 IM (use pull buoy on all including breast stroke – do fly kick) No.’s 5 + 6 swim FC easy No.s 7 + 9 double sighting every 5 No.’s 8 + 10 Time trial hard 85% effort 100m FC paddles with just fingers through loops – not wrists 20 rest – (if losing paddle then push phase of stroke is incorrect. ) Cool Down: 100 FC each of catch up with I hand on board, kick on side x 6 and switch sides with 3 strokes in between, zips, bodyroll, O Ring FC, and BC – 20 rest between each 100m
Open water with partner/s. Steady, aerobic effort. Good form -- long stroke. Sight on landmarks and swim straight. (If open water is not available this week do the same workout in a pool siting on a landmark above the deck every 4th to 6th stroke.)
Warm up 300 easy freestyle 2 x 200 fins (+15s) 1. ↑ 6/1/6 ↓ freestyle 2. ↑ broken arrow ↓ freestyle 3 x 100 pull buoy and optional paddles (+10s) Videos Main set Beat the beeper for your rest, aiming to hold best maintainable pace 10 x 50 freestyle 5 x 100 freestyle RM Cycle 5 0:54 / 50m (M2 - beat the beep) 10 x 50 freestyle 5 x 100 freestyle RM Cycle 2 0:51 / 50m (M2 - beat the beep) Cool down 200 easy choice Tip Using the Tempo Trainer Pro in Mode 2 is a great way to ensure short recovery periods but without being super-stringent on exact target paces. In the first two blocks when you are operating on an RM Cycle of 5, you can expect 5s rest on the 50s and 10s rest on the 100s, but then you have to repeat this block again on an RM Cycle of 2, such that you will only be getting 2s rest per 50 and 4s rest per 100 – can you make it all the way to end as your recovery period feels like it funnels down to nothing?
Open water mass start practice and skills Warm Up - no lane ropes!! 200 alt 5 strokes BC / 5 strokes FC 100m FC barrel rolls Main Set: Mass starts swim in a loop or figure of 8 in the following groups at 75% effort (not race pace) no elbowing, foot grabbing, leg pulling, hair pulling or hands on shoulder blades and no dunking!! (; single file (faster swimmers at front) in groups of 5, then 10, then 15, then all small groups to practice drafting 3, 5, 10, 15 and then all waterpolo head up drills 2x 50m pushing a ball OR a game of waterpolo 2 teams first to five points 2x (3x15m) swimming underwater whilst lane ropes go back in, tread water for 20 secs between 15m swims 4x 50m very very very fast!!! 30 rest relays all 50m intervals per swimmer 1. all FC 2. IM (fly/bc/br/fc) 3. doggy paddle 4. FC 4x 50 FC Sprints Deep water starts 15 rest 200 FC Sighting every 5th stroke 30 rest Cool down 200 mix of FC/ BC easy
Open water with partner/s. Several short race efforts. Work on sighting and swimming straight. (If open water is not possible this week do the same type of siting swim in a pool looking at a landmark above the deck every 4th to 6th stroke.)
Warm up 8 x 100 1. freestyle B3s 2. fins ↑ broken arrow ↓ freestyle 3. freestyle B5s 4. pull buoy and optional paddles 5. freestyle B3s 6. fins ↑ broken arrow ↓ freestyle 7. freestyle B5s 8. pull buoy and optional paddles Videos Build 3 x 100 fins (25 easy + 25 moderate + 25 fast + 25 really fast) Videos Main set Hold best maintainable pace in all sets: 4 x 100 on RM Cycle 6 RM Cycle 6 0:55 / 50m (M2 - beat the beep) 4 x 100 on RM Cycle 5 RM Cycle 5 0:54 / 50m (M2 - beat the beep) 4 x 100 on RM Cycle 4 RM Cycle 4 0:53 / 50m (M2 - beat the beep) 4 x 100 on RM Cycle 3 RM Cycle 3 0:52 / 50m (M2 - beat the beep) 4 x 100 on RM Cycle 2 RM Cycle 2 0:51 / 50m (M2 - beat the beep) Cool down 100 choice Tip There’s nothing more enjoyable than the challenge of some harder 100 intervals on a short recovery cycle with the simple instruction just to hold your fastest, maintainable pace. To have your recovery time of approximately 12s per 100 (RM Cycle 6) reduce down by 2s every 3 or 4 x 100 and the aim to still hold a solid pace, makes for a really engaging task. Enjoy!