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Tuesday, November 17, 2015

Olympian Pool Workouts For The Open Water

Courtesy of WOWSA, Huntington Beach, California.

Back in 2008, a young American, Chloe Sutton from Mission Viejo Nadadores, was preparing for her first Olympics in the 10 km marathon swim.

Under the coaching of Bill Rose, Sutton worked on both her endurance and speed in a variety of workouts. Over a two-day period, these were her workouts:

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 sprint) + 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 Sprint + 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 sprint includes #1 = last third fast (15 meters), #2 = middle third fast, #3 = first third fast

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