This time of year I find that many swimmers are moving out of the pool and into open water to get used to swimming in a wetsuit and to work on open water swim skills. Although open water practice is important, two thoughts come to mind:
1., open water skills should be incorporated into pool sessions long before open water season is open…but that’s a discussion for another blog. And, 2., when people start to swim outside they often stop thinking about their technique and consequently, they see their swim stroke start to suffer.
As a Swim Smooth certified coach, I favor a balanced philosophy where open water skills, swim fitness development and stroke technique work all carry equal weight. For this reason, I run pool sessions in the summer so that swimmers can continue to focus on their technique in the pool while also hitting open water for endurance swims.
Here is a recent Friday night swim for anyone who wants to supplement their open water swimming with some technique and endurance training in the pool. This workout combines sub-threshold to threshold pace work to boost swimming economy with some pull, drill, and scull technique work. And, you’ll even find some open water skill work in here too. 3000m
A few notes about the workout:
- B3 means breathing every 3 strokes
- B5 means breathing every 5 strokes
- Tempo Trainer is a beeper tool you can set pace on – you wear it in your cap
- CSS refers to your ‘critical swim speed’. It’s an approximation of 1500m pace
- CSS + 4 is the 100m pace you can hold for 1500m plus 4 seconds per 100
- CSS +2 is the 100m pace you can hold for 1500m plus 2 seconds per 100
- CSS +0 is the 100m pace you can hold for 1500m
- If you don’t have a tempo trainer, glance at the clock after each 100 to check in on your effort. Don’t swim harder than you need to – this is meant to be sub threshold to threshold pace work.
If you would like to learn more about a tempo trainer and how you can utilize it in your own swim sessions, or do a CSS test set, Contact Us to set up an appointment.