Open Water Surprises - Group Workout
Objective: Simulate two common open water surprises: lost goggles
and lost vertical stability on exit.
Total Distance = 2200 meters
Set 1 - Warm-up; Dist = 400 meters
8:00 Minutes - Training Cat: EN1
Build to EN2 pace
Set 2 Vertical Kicking Drill; Dist = ? 8 minutes, call it 400 yards
Before each repeat, take goggles off and toss them to the spot where you
will be vertical kicking. While vertical kicking, put your goggles back
8 x (45" vertical kicking 15" resting)
1 & 2: focus on minimal knee bend, count 3 kicks per second
3 & 4: rotate one quarter turn to right every other third kick
5 & 6: rotate one quarter turn to the left every other third kick
7 & 8: rotate in alternate direction every third kick
Set 3 Freestyle; Dist = 400 meters
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN2 - EN3 - Descending
At the far wall, stop and remove your goggles, toss them to a spot under
the flags, swim to your goggles, retrieve and put them back on while treading
water, and then finish. This is a descending set: each 100 should be faster
than the previous
Set 4 Freestyle; Dist = 600 meters
4 X 150 Freestyle Swim/Walk on 2:00 - Training Cat: EN3
Maximum effort 150 swim, climb out and walk back to the starting end.
The walk is your recovery between repeats, but more importantly it is
training your system to quickly regain vertical stability after a hard
horizontal effort. DO NOT RUN on the pool deck. Ever. You only need to
train your vertical stability, so walking is fine.
Set 5 - Cool-down; Dist = 400 meters
8:00 Minutes - Training Cat: REC.
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