DNOWS Header

Image Map

Friday, March 1, 2013

Finishing Fast On Friday

After a longer distance day being pushed by Lexie Kelly on a set of 14 x 200 with every other one hard at 2:15, the older members of the Open Water Swim Club decided to end its week with a workout focusing on sprinting and finishes.

The workout on paper was short and easy, a total of 2100 yards with plenty of time to swim moderately, but going all out on the hard swims for the older members certainly raised heart rates and lactic acid percentages to maximum levels.

Speed with a fast turnover and 6-beat kick were the goals for the Friday workout in the 25-yard pool in Seal Beach, California.

1 x 25 hard + 1 x 25 easy
1 x 25 hard + 2 x 25 easy
1 x 25 hard + 3 x 25 easy
1 x 25 hard + 4 x 25 easy
4 x 25 hard + 1 x 25 easy
3 x 25 hard + 1 x 25 easy
2 x 25 hard + 1 x 25 easy
1 x 25 hard + 1 x 25 easy
done on a :20 interval

1 x 50 hard + 1 x 50 easy
1 x 50 hard + 2 x 50 easy
1 x 50 hard + 3 x 50 easy
1 x 50 hard + 4 x 50 easy
4 x 50 hard + 1 x 50 easy
3 x 50 hard + 1 x 50 easy
2 x 50 hard + 1 x 50 easy
1 x 50 hard + 1 x 50 easy
done on a :45 interval

Copyright © 2013 by Open Water Swimming

A Thank You Gift from WOWSA

WOWSA is celebrating the
1-Year Anniversary of the monthly Open Water Swimming Magazine
by giving you a free copy of the anniversary issue.

Open Water Swimming Magazine Anniversary Issue
File Size: 13MB


Download the file to your computer, and then right-click to extract the magazine which is inside the zip folder. The magazine is in PDF format.

CLICK HERE to download your free copy now.

Open Water Swimming Magazine

Open Water Swimming Magazine

The Open Water Swimming Magazine is the monthly magazine entirely focused on open water swimming heroes and heroines of every age, ability, and background. Published by the World Open Water Swimming Association, the Open Water Swimming Magazine is a free benefit to WOWSA members.

WOWSA Member Benefits include 12 issues of the Open Water Swimming Magazine, the annual 276-page Open Water Swimming Almanac, a free listing in Sponsor My Swim, outstanding product discounts from FINIS, an entry in Openwaterpedia and more...

The Other Shore

The Other Shore follows world record holder and legendary swimmer Diana Nyad as she comes out of a thirty-year retirement to re-attempt an elusive dream: swimming 103 miles non-stop from Cuba to Florida without the use of a shark cage. Her past and present collide in her obsession with a feat that nobody has ever accomplished. At the edge of The Devil’s Triangle, tropical storms, sharks, venomous jellyfish, and one of the strongest ocean currents in the world, all prove to be life-threatening realities. Timothy Wheeler’s documentary brings Diana Nyad’s extraordinary adventure to life as Diana sets out to prove that will and determination are all you need to make the unimaginable possible.

2014 Open Water Swimming Almanac

An Almanac for Open Water Swimming

An almanac is essentially a body of knowledge which is so complete that it enables people in different fields to make predictions about the future of their respective industries.

This, for example, was the purpose of the traditional farmers almanacs. It enabled farmers to determine as accurately as possible which crops to plant for the greatest harvests in a given year.

But the farmers almanac was just one example among many.
There are, of course, many different kinds of almanacs.

In fact, there is even one for open water swimming...

Preview the Open Water Swimming Almanac:

The trends are very clear.
The tide is rising for open water swimming.


Open Water Swimming Event Sanctioning

World Professional Marathon Swimming Federation

Open Water Race Calendar

Coaches Education Program