Swim Session –  Prepare for Open Water Swimming in the Pool

This swim workout is focused on preparing yourself for open water swimming in a pool. Great session for those who live inland away from the ocean/open water or for people that can’t swim in the ocean due to marine life (crocs, sharks, stingers etc).

Warm Up

200 easy free

2 x 50 m free (first 10 strokes explosive no breath, remainder easy)

Drills

50m tarzan (free with head above water)

50m kick (without board)

Deep Water Starts Practice – Egg beat near the end of the wall for 1min then sprint 50m.

Repeat Drills x 4

Main Set

preferably in a group

500m Free:

• sighting every few strokes (or whatever you feel comfortable with)
• close your eyes for the first 10 strokes each lap
• tumble turn without kicking off wall

2min vertical kicking

Repeat x 2

Cool Down

200m easy choice

Total: 2.1km