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WorkoutGet a Boat, Go Open Water!
Ability Level:Lap Swimmer
Type:Open Water
Course:Open Water
Duration:60 Minutes
Distance:3000m
AuthorTracey Shelley-Lavery
Submitted By:TSL
Club:Winskill Otters/Ironmaniacs
Club/Author Info:






Set Category Set Description Set Intervals
Warm-up Easy swim away from shore, sighting every 5th stroke.
10 minutes continuous swimming.
Main Set 10 x (20 hard strokes free
20 easy strokes choice)
2 times through
1:00 between sets
Main Set 6 x 1:00 race pace free
:30/after each 1:00
water should be available from
boat pilot
Warm-Down 20 minute fartlek swim back to shore at a moderate pace. (Include
10 x 10 stoke bursts on your return)




Other This practice to be done along side a non-motorized, piloted boat.

Total = 3000m Open Water


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