Pool Prep For Open Water
Short Swims To Track Progress
I’ve been giving my team a set of progressive shorter wetsuit swims. It has gone well and I was thinking it could be something you could use in your program.
These are short productive swims providing clear feedback on how your swimming is progressing. The sessions can be done in a wetsuit, with flotation shorts or (Gordo’s favorite) a sleeveless wetsuit.
Inside each session is a “4x” Main Set. The “4x” intervals (below) are all swum the same way:
Easy & Controlled / Zone 1
Steady / Zone 2
Slightly Faster (1-2s per 100 meter pace faster than Steady)
Even Slightly Faster (2-3s per 100 meter pace faster than Steady)
Record your times on each. If you’re keen then track your heart rate data too.
Session 1: 2,400 meters
200 warm up
+++
4x500’s
+++
200 warm down
Session 2: 2,800 meters
200 warm up
+++
4x600’s
+++
200 warm down
Session 3: 2,800 meters
200 warm up
+++
3x800’s
1) Easy & Controlled
2) Steady
3) Same Effort As #4 Last Time
+++
200 warm down
Session 4 is an easy wetsuit swim to get away from the structured workouts. Something like… 750 to 1,000 with snorkel (Easy Effort) then 8-12 x 100 (Steady Effort), everything on 15 to 20 seconds rest.
Session 5 to 7 are the same as the first cycle except the main set progression is 4x600, 4x700 then 3x1,000.
This progression will take 8-10 weeks depending on your schedule and have you ready for a late-spring season opener.
Gordo’s Video On Swimming
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