Warm-up & Workout
Introduce athletes to POW and teach general principles of the Pyramid of Open Water Success.
BASE TRAINING (AEROBIC TRAINING SETS)
Warm-up with a few casual loops around the course, swimming both counterclockwise and clockwise
SPEED TRAINING (ANAEROBIC TRAINING SETS)
Continue warm-up with a few up-tempo swims.
DISTANCE TOLERANCE (DISTANCE TRAINING)
Explain this principle only.
RACE-SPECIFIC TRAINING (SIMULATION OF OPEN WATER CONDITIONS)
Drills that includes pace-line sets (drafting), positioning and deck-ups (starts and finishes).
Drills that include sighting, feeding, turns and navigation.
OPEN WATER ACCLIMATIZATION
Explain this principle only (about cold water, rough water, jellyfish, physical contact, boat fumes, etc.)
Explain the dynamics of open water racing (about pack swimming, tactics, techniques)
Alternately swim around the course in a clockwise and counter-clockwise direction, practicing both left-and right-shoulder turns around the buoys.
: Swim two loops around the course in a clockwise + counter-clockwise direction
: Swim 1 loop of the POW course at a comfortable pace + 2 loops at medium pace + 3loops at a fast pace + 1 loop all-out
: Pull two loops with a pull buoy
: Kick two loop with a kickboard
: Paceline Swim: 4 x 1 loop where everyone swims immediately behind the feet of theswimmer in front of them. Each person has an opportunity to lead the group for one loop.
Sprint Paceline Swim
: 3 x 2 loops where three swimmers swim abreast for the first loop at acomfortable pace and then race on the second loop. Swimmers switch positions (left
right) after each loop.
: 4 x 1 loops at three minutes, descended #1
: Relay: 4 x 1 loop where each relay member does a one loop.
Open Water Starts/Finishes
: Dolphin where you can + one loop easy freestyle. Repeat five times
: Swim in an X- or Z-shaped pattern in the POW course for five minutes.