Open-water swim training is underutilized with many triathletes. Where most athletes struggle and can really make great gains is by practicing in open water more often. It is also very helpful if you’ve done some stroke correction work in the off season. Good symmetry and balance in your stroke will help you swim straight. Swimming straight means faster times and greater efficiency while in the water.
It’s also helpful to work on sight breathing in the pool to keep your stroke and body position efficient when you start swimming in open water. Avoid lifting your whole head out of the water—eyes are only out of the water to look forward; breathe and sight separately.
RELATED WORKOUT: Swim Threshold Work
A structured open-water swim is good to do during the pre-race and race season, once the water is swimmable around 60 degrees or more. You can do any of the following four workouts up to three times a week, but even the simple act of getting used to swimming in open water can lead to improved performance.
During your warm-up, swim a few drills that you practice in the pool. This will help you focus on good stroke mechanics right from the start. Try the swim straight drill to determine how straight you swim and if you tend to veer off in one direction.
I recommend using stroke count and RPE to do your work and recovery intervals. But if you have the new FORM smart goggles, you can dial in a more precise pace or heart rate for greater accuracy.
Workout of the Week: Structured Open-Water Swim
Workout #1: Just Swim
Work on navigation, sighting, swimming straight, getting used to your wetsuit and water temperatures, and the feel of non-stop (no wall) swimming. Just get to the open water and swim as often as you can. Your whole race will go better as a result.
Workout #2: Start Speed
If you can get out fast, you can get ahead of the biggest crowds and work to get on faster feet to draft if the opportunity arises.
Warm-up
Easy swimming with choice of drills
2-6 × 10-20 stroke build
10-20 recovery strokes between sets.
Main set
Start on the beach or in water.
5-10 sets:
20-100 strokes all-out or at “start speed” (start at the lower end of the range and build over time)
Easy swim back to shore between sets.
Workout #3: Race Pace
What is your race distance? What is your goal race pace/effort? Know this in the pool, then transfer to the open water. Use RPE and stroke count in the open water when you don’t know accurate time and distance—or smart goggles.
Warm-up
Easy swimming with choice of drills
2-6 × 10-20 stroke build
10-20 recovery strokes between sets.
Main set
10 min. swim @ aerobic effort/pace
5-10 × 20-100 strokes @ race pace
10-40 easy strokes between sets.
Workout #4: Combining Start Speed & Race Pace
Putting the two workouts together.
Warm-up
Easy swimming with choice of drills
2-6 × 10-20 stroke build
10-20 recovery strokes between sets.
Main set
3-8 sets:
10-20 strokes @ start speed
20-40 strokes @ race pace/effort
Easy swim back to shore between sets.
