www.openwaterswimming.com
Overview
DescriptionPool Open Water (POW) is an easy-to-implement, enjoyable introduction to open water swimming thatcan lead to increased confidence in and knowledge of open water swimming.PurposeEven if you train far from an open water swimming venue or it is in the middle of winter,athletes can prepare and replicate open water racing conditions in a pool.BenefitsPOW provides many benefits and excellent training for the rigors of open water swimming andtriathlons. POW enables you to learn the following:
Swim without lane lines
Swim without following the black lines on the bottom of the pool
Swim in a pack of swimmers in all positions: lead, middle, back, left and right
Execute quick turns around buoys in traffic, both left- and right-shoulder turns
Swim without pushing off the walls
Competitive open water racing tactics, including defensive and offensive maneuvers
Positioning in a dynamic environment
Drafting in various positions
Dealing with physical contact
Sprinting to the finish in a packPOW EventA POW event can include 3 components that can range up to two hours:
Warm-up and Workout (20
–
30 minutes)
Races (20
–
40 minutes)
Open Water Storytelling & Education (20
–
60 minutes)
www.openwaterswimming.com
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).
•
SKILL TRAINING
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.)
•
TACTICAL EDUCATION
Explain the dynamics of open water racing (about pack swimming, tactics, techniques)
Recommendations
Alternately swim around the course in a clockwise and counter-clockwise direction, practicing both left-and right-shoulder turns around the buoys.
Workout Examples
o
o
Warm-up
: Swim two loops around the course in a clockwise + counter-clockwise direction
o
Pre-set
: 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
o
Pulling
: Pull two loops with a pull buoy
o
Kicking
: Kick two loop with a kickboard
o
Main Set
: 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.
o
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
–
middle
–
right) after each loop.
o
Descend Swim
: 4 x 1 loops at three minutes, descended #1
–
4
o
Sprint Work
: Relay: 4 x 1 loop where each relay member does a one loop.
o
Open Water Starts/Finishes
: Dolphin where you can + one loop easy freestyle. Repeat five times
o
Warm-down
: Swim in an X- or Z-shaped pattern in the POW course for five minutes.
www.openwaterswimming.com
Configuration
POW is conducted in a pool after removing the lane lines and setting four turn buoys near the cornersof the pool. If all the lane lines cannot be removed because other programs are also simultaneouslyusing the pool, remove only a few lane lines and set two turn buoys near the ends of the pool. POWcourse configurations are flexible and can be determined as the situation allows.Pool Open Water (POW) Training with USA Swimming National TeamPool Open Water training in a Z-pattern with the USA Swimming National Team
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Pool Open Water Overview
Pool Open Water (POW): Overview
Website:
http://openwaterswimming.com/pool-open-water-pow
Experiencing Open Water in the Pool
Open Water Source is pleased to present POW (Pool Open Water). The authors of Open Water Swimming, The Open Water Almanac, The Open… (More)
Website:
http://openwaterswimming.com/pool-open-water-pow
Experiencing Open Water in the Pool
Open Water Source is pleased to present POW (Pool Open Water). The authors of Open Water Swimming, The Open Water Almanac, The Open… (More)
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