Professional Swim Workouts by Professional Swim Coaches
Jun 13, 2016 – Podium Swimming – Open Water

Jun 13, 2016 – Podium Swimming – Open Water

I recently picked up an open water swimmer. This gentleman used to be a professional triathlete on the ITU circuit back in 2000-2001.


He’s now a competitive swimmer, and is training for the 3K open water event at the Campeonato Sudamericano Master de Natacion in Uruguay this upcoming November.

We’re focusing on endurance, and speed endurance / threshold work mostly. A few speed sessions (and open water sessions, of course) but our primary focus is to ensure he can maintain a high aerobic / threshold level of output for 3,000.

This set is the morning session of the day. Nothing too long, but a good threshold / anaerobic set to get things ready for the afternoon.

Workout AM

300 choice
200 kick
300 pull easy effort

Main sets:
4 Rounds:
1 x 200 @ 3:15
1 x 400 @ 6:15 (hold your 200 pace)

2 x 400 done as 4 x 100 @ :10 rest – descend the 100’s in each 400 @ 1:00 rest

Cool down:
300 choice

Workout Total: 4300

About Dave Burgess

Coach Burgess is certified as USA Triathlon Level 2 and ASCA Level 3. Dave is also a US Masters Swimming Level 3 certified Coach. [Read Bio]

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