This week’s edition of the Workout of the Week showcases a unique training style specific to open water swimming. Similar to workouts from previous weeks, we’ll be focusing on stroke count, rather than finite distances.
Instead of using a distance or time interval to break up an open water-focused workout, we’ll be using stroke counts to ensure everyone’s ability to get this workout in, no matter the size of your venue.
Like any other swimming metric (distance per stroke, SWOLF, etc.), stroke count is an essential tool of an open water swimmer’s wheelhouse. Knowing your stroke count is important and helpful when swimming in a short, marked off venue, where going the distance is not an option.
Warmup: Two rounds – take :30 rest between rounds. Be sure to count your strokes!
- 20 strokes Freestyle
- 20 strokes Backstroke
- 20 strokes Freestyle
- 20 strokes Breaststroke
Main set: Three rounds – take :30/:45 rest between rounds.
- 30 strokes Freestyle – Smooth
- 1:00 EZ sculling
- 30 strokes Freestyle – Strong
- 1:00 EZ sculling
- 30 strokes Freestyle – Fast
- 1:00 EZ sculling
- 30 strokes Freestyle – Race!
- 1:00 EZ sculling
Cool down: Two rounds – take as much rest as needed between rounds
- 1:00 EZ Swim
- :30 EZ Kick
- 1:00 EZ Swim
- :30 EZ Drill
How did this one go? Drop us a DM on Instagram, Twitter and Facebook to let us know how you liked this edition of the Workout of the Week!
