Do you need more variety in your training for the open water event – 2 more work out sessions for this week

21/09/2015 Singapore

So you may have tried the first workout sessions that we provided last week. And now you need – understandably so – some variety. Swimming, is an endurance sport, and like other sports in that area, it needs to be fractioned so that you can improve, but also so that your mind doesn’t get bored.


And let’s face it, you’ve hit the pool so many times, that by now, you know the exact number of tiles in your lane and you’re not as excited as the first week you started. It’s OK. We’ve all been here.


In order to fraction your workout, when you prepare for an open water distance, the best sets to work and repeat are sets between 200m and 400m, that you will do a few different ways. Swimming longer distance sets won’t improve your time on the D-day, so we really advise you to focus on these distances when working out.

Below are two more exercises that we have prepared for you.

  1. 3rd training: 2.5 km
  • Stretch “dry” before entering the water
  • 300 drill set = 2 x (50m catchup  crawl – 50m crawl breathing every 5 – 50 catchup crawl)
  • Main set crawl: (1 x 400, 2 x 300, 3 x 200, 4 x 100): 45 seconds rest between each (you can use your pull buoy/ paddle on parts of the workout if needed). Finish the last 100m strong.
  • Warm down 200m Breaststroke or 2 arms backstroke
  • Stretch the shoulders and back out of the water
  1. 4th Training: 2.3 km
  • Stretch “dry” before entering the water
  • 300m drill set: 2 x (50m fingertip – 50m one arm – 50m waterpolo)
  • Freestyle (alternate strokes if needed) 100m- 200m – 300m- 400m – 300m – 200m – 100m with 45 seconds recovery between each. Finish the last 100m strong.
  • 200m kick with board
  • 200m breaststroke or 2 arms backstroke
  • While stretching the shoulders and back out of the water


You can still Join us for the openwater race on 10.10.15 by clicking on the link below:


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