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Tuesday, May 26, 2015

Tough Olympian Pool Workouts

Courtesy of WOWSA, Huntington Beach, California.

Two-time Olympic pool and open water swimmer Chloe Sutton was known for working out very hard.

With her permission, we observed a few of her 50-meter pool workouts in Mission Viejo, California under the coaching of Bill Rose where she focused on both her endurance and speed .

Day One:
400 warm-up on 6:00
4 x 100 on 2:00 (drill 25 armpit and 25 fingertip drag + swim) + 200 kicking
9 x 50 (3 x variable sprints) + 1 x 50 fast on 1:00
6 x 100 pull, breathing once every 5 strokes (odd) and distance per stroke (even)
1 x 800 on 11:00 - first half cruise + second half best possible pace (4:25)
2 x 400 on 5:30 - first half cruise + second half best possible pace (2:10, 2;13)
4 x 200 on 2:45 - first half cruise + second half best possible pace (1:04, 1:02, 1:03, 1:05)
6 x 100 on 1:30 - first half cruise + second half best possible pace (31.6, 31.1, 30.5, 30.5, 30.6, 29.9)
5 x 200 on 3:30 - swim 100 + kick 100 descending
16 x 50 with 5 seconds rest - odd form, even fast (all 28.8 - 30)

Day Two:
Descend 3 rounds of 200 freestyle on 3:00 + 100 IM on 1:45 + 100 kick on 2:10 + 100 backstroke and breaststroke on 1:30.
Pull 4 x 150 freestyle, backstroke, freestyle on 2:30
Pull 4 x 150 frestyle, breaststroke, freestyle on 2:35
10 x 50 (3 x Variable Sprints + 1 Fast) on 1:00
30 x 100 on 1:15 - Best Average
4 x 50 variable sprint + fast
4 x 50 (#1=35 fast, #2=25 fast, #3=15 fast, #4=all easy)

Variable sprints include #1 = last third fast (15 meters), #2 = middle third fast, #3 = first third fast

Copyright © 2015 by World Open Water Swimming Association

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