Category: Open Water Swimming Preparation
Workout Goal: Sighting land and breath control, breathing patterns
Total Distance: 3000 yards
Notes: In this workout you will swim a variety of drills to help develop sighting techniques and a strong breathing pattern. Bilateral breathing is important for open water swimmers and will help with positioning during the race. Segments and swim drills are broken into 400 yard segments.
When you practice sighting every 3rd or 4th stroke, there are 2 options. One option is to take a normal breath on your side then lift and turnn your head to the front to sight a specific point. The other option is to lift your head forward instead of the side breath, and breath while you are sighting. Swimmers have different preferences and styles so experiment to find the sighting method that has the best rhythm for you. The key is to make it as smooth as possible so you do not interrupt the flow of your stroke too much. In open water swimming you will normally not need to sight as often as in the swim drills you practice. The pool session is designed to make you comfortable with the swimming and breathing technique.
The crawl breathing drill is designed to let you experiment with different breathing patterns. On the first 50 you will breath every 8th stroke. On the second 50 you breath every 7th stroke (bilateral breathing). On the 3rd 50 you breath every 6th stroke. On the 4th 50 you breath every 5th stroke (bilateral breathing). On the 5th 50 you breath every 4th stroke. On the 6th 50 you breath every 3rd stroke. On the 7th 50 you breathe every 2nd stroke. On the 8th 50 you swim with head out of the water.
Ideally you will not use breaststroke in open water, but it included here because sometimes it is necessary to stop for adjustments, or get your bearings then continue on course. Breaststroke might also be handy at the start of a race or anytime you are in a crowded pod of swimmers.
The swimming drills that have you counting kicks will help you develop better rythmn for your stroke. While swimming easily you should be able to kick 3 times for every 1 arm movement. Count it as if you are dancing: 1-2-3, 1-2-3, pull-2-3, pull-2-3. On the pull you are also making one kick.
Please consult your doctor before beginning any type of training program.