Team OA open water skills sessions

Author

Rob Wilby

All plans by this Coach

Length

8 Weeks

Typical Week

1 Swim

Longest Workout

0:30 hrs swim

Plan Specs

triathlon

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Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:31

Rob Wilby

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.

Back to Plan Details

Sample Day 1

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 8

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 15

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 22

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 29

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 36

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 43

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.

Team OA open water skills sessions

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