Swim Session: Open Water Drills

Swim drills for the pool to prepare you for OW

📸: blueseventy

What you’ll need

• Fins
• Drafting partner (not compulsory)

Warm Up

• 250 easy FC

(250)

Drills

All with deep water turns at deep end — no push off the wall!

• 4 x 100 fins (↑ freestyle B5s ↓ sighting every 6 strokes) (+15s)
• 4 x 100 25 waterpolo + 25 easy + 50 B3/5/7/3… (+15s)

*B5s (breathing every 5 strokes)

(800)

MAIN

• 2 x 200 freestyle (150 easy + 50 fast) (+15s)
• 200 freestyle (100 fast + 100 easy) (+15s)
• 200 freestyle (100 easy + 100 fast) (+15s)
• 2 x 200 freestyle (drafting with partner) (+20s)
• 8 x 25 freestyle fast (side by side with partner) (+10s)

(1,400)

Cool Down

• 100 Easy Choice

(100)

Total: 2,550 m