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One-Hour Workout: Open Water Drills And Endurance

Hone your open-water skills with this pool workout.

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Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).

This week’s swim workout comes from John Murray, a USAT-certified coach and co-founder of Team Multisport Performance Institute (TeamMPI.com). “Most triathlons are in open water, but you may not be able to practice in the open water that often,” Murray says. “We can still hone our open water skills in the pool… Let’s develop your aerobic engine by doing some longer, steady swims during this workout!”

Drills

Head Out: Swimming is similar to the lifeguard stroke—keep your head out of the water to about your chin and look generally forward.
Gator Eyes: Keep your head a bit lower in the water with just your eyes looking forward.
Sighting: Just as you would during a race, lift your head to look down at the end of your lane every third stroke.

RELATED: Open-Water Training In The Pool

Open Water Skills and Endurance

Take 1-2 minutes between each set

Warm-up
400 or about 10 minutes easy mix—you can include drills, kicking, etc.

Main Set
20×25 easy swim (Alternate Head Out, Gator Eyes, sighting every 3 strokes, regular swim). Rest interval is 15–20 seconds.
8×200 swim, holding a consistent pace throughout. Rest 30 seconds between each swim.

Cool-down
100 easy recovery mix

Total yardage = 2600

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