Take your training outside (part 2) – week 1
Build endurance and improve your open water skills with the first of four sessions from Fiona Ford
WARM UP
400m – 800m FC
Alternate FC and BS on final 400m
MAIN SET (ALL FC)
4 to 5 x 400m to 500m
as:
1) Drafting on feet.
2) Drafting on hip.
3) and 4) Evenly paced
swim at threshold pace
(CSS). Lead to provide
drafting practice for
another swimmer
5) Switch lead and draft every 100 to 200m.
Overtake with a faster
effort then settle back
into endurance pace.
COOL DOWN
400m easy swim,
alternate between 6
strokes FC and 5 strokes
BS for the first and last
100m.
TOTALS
2400m – 3600m
DEFINITIONS
FC = Front crawl
BS = Backstroke
Drafting on feet: Maintain a gap
of around 15cm to 30cm behind the
swimmer in front. Modify your catch
position around their feet and swim
at an easy effort level. You save
an estimated 20% effort through
effective drafting.
Drafting on hip: Aim to swim with
your shoulders level with the hips of
the swimmer you’re drafting. Modify
your arm recovery and stroke rate
around theirs. Breathe towards them
to monitor their direction and stroke
rate, and adjust yours to maintain
this more challenging drafting
position.
Endurance pace is your threshold
pace or critical swim speed (CSS)
plus about 3 to 5 seconds per 100m.
So, if your CCS is 1:45 per 100m, your
endurance pace will be around 1:48
to 1:50. Aerobic endurance training
is a fully maintainable pace that
allows you to maintain excellent
technique and rhythm over longer
distances. Train in a wetsuit if you
will be racing in one. Remember
your CSS pace in a wetsuit in open
water will be different to your CSS
without a wetsuit from the pool.
Use your wetsuit assisted CSS
from timed swims as described in previous sessions. Endurance training is some
of the most important we can do
as distance freestyle swimmers
to maintain pace over time, by
developing the eficiency in the fat
utilisation energy system.
Swim Smooth Squad training and Video Analysis sessions
Triathlon Europe provides weekly Swim Smooth squad training in South West London. The squad enjoy training all year round in fabulous indoor and outdoor 33m pools. Fiona offers swim training plans, 1-2-1 video analysis sessions and stroke correction sessions on weekday mornings and weekend Swim Smooth workshops.
Find out more: triathloneurope.com
Outdoor Swimmer
Outdoor Swimmer is the magazine for outdoor swimmers by outdoor swimmers. We write about fabulous wild swimming locations, amazing swim challenges, swim training advice and swimming gear reviews.
