After several weeks of leaning on dryland and body-weigh exercises, we decided to go back to what we know we’re good at…swimming!
That’s why this installment of the workout of the week is geared around the return to open water, but before you go out there and try some open water swimming, please adhere to your local guidelines. You might also take a good look at our own open water safety tips post from a few weeks back.
Check out this week’s workout below! This is a stroke cycle based workout, depending on the size of your venue, adjust the number of cycles to fit a route that makes sense for your surroundings.
Reminder: Never. Swim. Alone.
Warmup: Four rounds – :30 rest between each round.
- 40 Strokes FR
- 40 Strokes – mix in fly, back and breast
Main Set: Three rounds – :30 rest between each round. Descend your effort by the round.
- 40 Strokes FR (20 smooth/20 EZ)
- 20 Strokes BK (10 fast/10 EZ)
- 40 Strokes FR (20 strong/20 EZ)
- 20 Strokes BR (10 fast/10 EZ)
- 40 Strokes FR (20 strong/20 EZ)
- 20 Strokes Choice (10 fast/10 EZ)
Cool Down: Two rounds – take as much rest as needed here, you may be winded if this is your first go at open water!
- 30 strokes (pick any 10 strokes to be a little faster)
- :30 kick on back
How did your return to open water go? Let us know on social media by tagging us in a photo of your open water venue!
Good one! Thanks
Glad you like it! #leadyourlane