Open Water Swimming
Training and Races

These swim workouts are a result of discussing open water swimming with swim coaches and Masters programs from around the country.

Pool Workouts

One of the first pool workouts for OWS we've come across comes from Coach Nate of the West Side Swim Club in Sudbury, Massachusetts.

Neverending sets with stretch cords

To prep for open water swimming races put on a stretch cord belt system and do a "neverending" 30-35 minute swim. Then during those timed swims do one of the following:

1) Swim a specific stroke count (i.e. 1800 strokes)
2) Swim a specific stroke count with a pattern - like a "burst ladder" - 20 strokes cruise speed followed by 5 strokes fast burst, then do 20 strokes cruise speed, 10 strokes burst, all the way up to 20 strokes cruise speed and 50 strokes burst. Do the 50 strokes burst twice and then come back down the ladder.
3) Swim a general pattern with no overall stroke count - 10 strokes cruise speed followed by 10 strokes drill, etc.

Use the AquaVee Swim Cords at home or at your local pool

25/75/50/25/25/50/50/25/25/50/75/25
25's are fly on :30
50's are free on 1:00
75's are choice no free on 1:30

All are sprint and you must get out of the pool and jump back in for every piece. (change the times and strokes to suit your ability but keep it challenging)

400, 300, 3 X 100's descend, 300, 200, 3 X 50's descend