To educate, entertain, and enthuse those who venture beyond the shore. Over 15,230 articles on solo swims, pro races, relays, charity events, ice swims, eco-swims, stage swims, marathon swims, trends, products, services, personalities, coaches, governing bodies, rules, demographics, books, films, blogs, conferences, camps, clinics and happenings in oceans, seas, lakes, rivers, dams, canals, channels, fjords, estuaries, lochs, coves, firths, straits, bays, and harbors. Sponsored by WOWSA.org.
Sunday, February 23, 2014
Fantastically Fast Freestyle With Friends
How fast are they training? In the words of Warkentin, "Practices were exciting. Competing against Michael, Erik, Larsen and Peter is intense because I must be on top of my game every practice."
For example, they went a kick set of 5 x 200 @ 3:40 with #2, #4 and #5 fast. Larsen, Vendt and Phelps went the fast one in the low 2:20’s. Or about 35 seconds per 50 long-course meters on a kicking set with a board. No fins: blazing fast.
One afternoon in the 50m pool was another example of fast swimming:
2 x 400 at a moderate pace @ 4:40 with Warkentin swimming a 4:28 and a 4:22.
2 x 300 at a moderate and strong pace @ 3:30 with Warkentin swimming a 3:15 and a 3:12.
2 x 200 at a strong pace @ 2:20 with Warkentin swimming a 2:07 and a 2:07.
30 seconds rest
10 x 100 at a strong pace @ 1:30 with Warkentin swimming between 1:01 - 1:00
5 x 100 at an almost fast @ 1:40 with Warkentin swimming :59, :58, :58, :59 and :58
5 x 100 at a fast pace @ 2:00 with Warkentin swimming :58, :58, :58, :58 and :57
That's a lot of fast swimming towards the end of the day's second hard practice.
The next day, Warkentin did the entire set below at a 1:10 pace:
1 x 800 at a moderate/strong pace, swimming a 8:48
3 x 1000 at a moderate pace with a pull buoy, swimming a 11:18, 11:18 and 11:18
1 x 800, swimming a 8:42
1 x 600, swimming a 6:29
1 x 400, swimming a 4:12
1 x 200, swimming a 2:02
1 x 100, swimming a :57
That set is nearly 6000 meters...at a pretty strong pace.
The next day, Warkentin continued to push himself against America's best freestyle swimmers doing the following main set:
3 x 400 @ 5:00, swimming 4:19, 4:15, 4:13
3 x 100 @ 1:20, swimming 1:02, 1:02, 1:01
1 minute rest
2 x 400 @ 5:00, swimming 4:17, 4:15
5 x 100 @ 1:20, swimming 1:02, 1:01, 1:01, 1:01, 1:01
1 minute rest
1 x 400 @ 5:00, swimming 4:15
7 x 100 @ 1:20, swimming 1:03, 1:02, 1:02, 1:01, 1:01, 1:00, :57
Olympic dreams require Olympian efforts, Olympian focus and Olympian workouts.
Photo shows Mark Warkentin with Power Bar next to lane with smiling Larsen Jensen and Klete Keller with a swim cap on.
Copyright © 2014 by World Open Water Swimming Association
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 MagazineThe 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 SwimmingAn 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.