Team OA open water skills sessions

Average Weekly Training Hours 00:31
Training Load By Week
Average Weekly Training Hours 00:31
Training Load By Week
Sample Day -13
0:30:00
(Swim) Open Water Skills (Sighting)

Focus - sighting - - - Warm-up: 10 mins easy - steady swimming. - - - Main set: (18 minutes, as 3 x 6 mins) 2 minutes, focus on Head Up sighting every 9 strokes 2 minutes - Head Up sighting every 6 strokes 2 minutes - Head up sighting every 3 strokes - - - Last couple of minutes, raise pace back to shore - finish by leaving the water quickly, as if heading to T1, and strip wetsuit to waist while leaving the water.

Sample Day -6
0:30:00
(Swim) Open Water Skills: Drafting

Focus - Drafting. In line, and on another swimmers' hip. Swim this set with a partner or a small group. - - - Warm-up: 10 mins easy - steady swimming. - - - Main set: 2 x 400, inline drafting, swap lead every 30s. 400 - practice arrow head drafting - swimming on your partners' hip. Swap lead every 30s. - - - For each 400, use a deep water start if possible. - - - Last couple of minutes, raise pace back to shore - finish by leaving the water quickly, as if heading to T1, and strip wetsuit to waist while leaving the water.

Sample Day 1
0:30:00
(Swim) Open Water Skills (Sight and Draft)

Focus - sighting and drafting. Swim this set with a partner. - - - Warm-up: 10 mins easy - steady swimming. - - - Main set: (18 minutes, as 3 x 6 mins) 2 minutes, focus on Head Up sighting every 9 strokes 4 minutes: With a partner, practice inline drafting, swapping every minute. - - - Last couple of minutes, raise pace back to shore - finish by leaving the water quickly, as if heading to T1, and strip wetsuit to waist while leaving the water.

Sample Day 8
0:20:00
(Swim) Open Water Skills (Sighting) Pre Race

Focus - sighting - - - Warm-up: 5 mins easy - steady swimming. - - - Main set: (12 minutes, as 2 x 6 mins) 2 minutes, focus on Head Up sighting every 9 strokes 2 minute - Head Up sighting every 6 strokes 2 minutes - Head up sighting every 3 strokes - - - Last couple of minutes, raise pace back to shore - finish by leaving the water quickly, as if heading to T1, and strip wetsuit to waist while leaving the water.

Sample Day 15
0:30:00
(Swim) Open Water Skills (Sighting)

Focus - sighting - - - Warm-up: 10 mins easy - steady swimming. - - - Main set: (18 minutes, as 3 x 6 mins) 2 minutes, focus on Head Up sighting every 9 strokes 2 minutes - Head Up sighting every 6 strokes 2 minutes - Head up sighting every 3 strokes - - - Last couple of minutes, raise pace back to shore - finish by leaving the water quickly, as if heading to T1, and strip wetsuit to waist while leaving the water.

Sample Day 22
0:30:00
(Swim) Open Water Skills: Drafting

Focus - Drafting. In line, and on another swimmers' hip. Swim this set with a partner or a small group. - - - Warm-up: 10 mins easy - steady swimming. - - - Main set: 2 x 400, inline drafting, swap lead every 30s. 400 - practice arrow head drafting - swimming on your partners' hip. Swap lead every 30s. - - - For each 400, use a deep water start if possible. - - - Last couple of minutes, raise pace back to shore - finish by leaving the water quickly, as if heading to T1, and strip wetsuit to waist while leaving the water.

Sample Day 29
0:30:00
(Swim) Open Water Skills (Sight and Draft)

Focus - sighting and drafting. Swim this set with a partner. - - - Warm-up: 10 mins easy - steady swimming. - - - Main set: (18 minutes, as 3 x 6 mins) 2 minutes, focus on Head Up sighting every 9 strokes 4 minutes: With a partner, practice inline drafting, swapping every minute. - - - Last couple of minutes, raise pace back to shore - finish by leaving the water quickly, as if heading to T1, and strip wetsuit to waist while leaving the water.

Rob Wilby
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oxygenaddict.com Triathlon Coaching

I am a professional triathlon coach - www.oxygenaddict.com is my full time job. I specialise in coaching Age Group athletes who are serious about improving their performance - aspiring Kona and 70.3 WC qualifiers, and age group GB representatives.
I have coached over a hundred triathletes to successfully reach their goals - from professionals to those completing their first triathlon, through multiple Team GB AG qualifications, to multiple Kona and 70.3 WC qualifiers, to one World Champion.