The following workout was submitted by #TeamFINIS ambassador Jana Richtrova, follow her on Instagram @czechchick15.

 

As a long distance triathlete living on the east coast, where open water season only lasts a few months (May – September), one of my favorite pool workouts incorporates some open water skills to get me ready for those early season open water races when training!

There is no black line to follow in open water swimming so the more efficient I can be at swimming straight, the better!

 

Warm Up:

200 Easy swim to loosen-up

4 x 50 Drill/Swim

200 Freestyle with Swimmer’s Snorkel

200 Freestyle with Axis buoy + Agility paddles

200 Build by 50 finishing with the last 50 fast!

 

Main Set:

(Pace for the entire set is anywhere between your half ironman or ironman speed with a :15 rest interval)

Whole set 2x through:

 

200 Freestyle with Agility paddles

200 Freestyle with Axis buoy

3 x 100 Freestyle as 50 Technique Training Belt then 50 Kick

 

2x through:

 

200 Freestyle practice sighting every 6 strokes (Tarzan style)

200 Freestyle practice sighting every 6 strokes (Alligator style)

200 Freestyle at Ironman pace

 

500 Freestyle as 50 Ironman pace/50 fast to simulate changes in speed during a race

 

Cool down:

 

200 Easy

 

 

Total Distance: 4200 yards