Even when the season in open water has entered here alive, it is good to not forget the importance of physical preparation. The maintenance of the aerobic base is the secret to getting to the end of the season in perfect condition both from the cardiovascular and muscular point of view. Not only that, aerobic work will allow you to work more closely on the qualitative aspects of your performance, allowing you to create a major gap between yourself and your opponents.
In this article we will present you four workouts that have the focus of resistance. These include both classical resistance and rhythm change jobs, or exercises that are based on speed change. This will allow you to build a good aerobic base and will help you learn how to handle speed changes, fundamental in free water racing.
Training 1 (intensity 3, for expert swimmers)
Warm-up
10 minutes long as you like
8 x 50 free style with pullbuoy and snorkel
4 x 100 # 25 Rowing + 50 Free Style Breathing Every 5 Arms + 25 Leg Rec Back Legs 20 "
Main-set
4 x 600 free split style in 3 x 200 with recovery of 10 "between one 200 and the other and 60" at the end of 600.
Swim-down as long as you like
Training 2 (Intensity 2, for intermediate and expert swimmers)
Warm-up
200 m swim to pleasure
200 m legs with table
200 m pull
6 x 50 sl progression # 1-3 # 4-6 rec. 20 "
Main-set
8 x 50 # 1 strong # 1 easy rec. 15 "
4 x 100 sl race pitch rec. 10 "
2 x 200 # 75 aerobics + 25 fast rec. 20 "
1 minute of additional recovery
8 x 50 # 1 strong # 1 easy rec. 15 "
4 x 100 sl race pitch rec. 10 "
2 x 200 # 75 aerobics + 25 fast rec. 20 "
Swim-down as long as you like
Training 3 (intensity 3, for expert swimmers)
Warm-up
10 minutes long as you like
12 x 25 legs with fast rec. 20 "
200 exercises
Main-set
50-100 rec. 5 "/ 15"
50-100-150 rec. 5 "/ 10" / 20 "
50-100-150-200 rec. 5 "/ 10" / 15 "/ 30"
50-100-150-200-400 rec. 5 "/ 10" / 15 "/ 20" / 60 "
50-100-150-200 rec. 5 "/ 10" / 15 "/ 30"
50-100-150 rec. 5 "/ 10" / 20 "
50-100 rec. 5 "/ 15"
Swim-down as long as you like
Training 4 (for all)
Warm-up
10'-15 'minutes at will
Main-set
Test on 2,000 mo 3,000 m (preferably in free waters) or racing in open waters.