--- Find A Workout ---
Workout | Get a Boat, Go Open Water! |
Ability Level: | Lap Swimmer |
Type: | Open Water |
Course: | Open Water |
Duration: | 60 Minutes |
Distance: | 3000m |
Author | Tracey Shelley-Lavery |
Submitted By: | TSL |
Club: | Winskill Otters/Ironmaniacs |
Club/Author Info: | |
Set Category
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Set Description
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Set Intervals
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Warm-up
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Easy swim away from shore, sighting every 5th stroke.
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10 minutes continuous swimming.
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Main Set
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10 x (20 hard strokes free 20 easy strokes choice)
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2 times through 1:00 between sets
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Main Set
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6 x 1:00 race pace free
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:30/after each 1:00 water should be available from boat pilot
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Warm-Down
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20 minute fartlek swim back to shore at a moderate pace. (Include 10 x 10 stoke bursts on your return)
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Other
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This practice to be done along side a non-motorized, piloted boat.
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Total = 3000m Open Water
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Swimming World is first and foremost concerned with the health and safety of its readers.
If you have not been involved in an ongoing exercise regimen
for at least six months, prior to attempting any of the workouts/exercises, check with your physician.
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