Custom Event Setup

×

Click on the elements you want to track as custom events. Selected elements will appear in the list below.

Selected Elements (0)
    Left Continue shopping
    Your Order

    You have no items in your cart

    Open Water Training: Workouts to Prepare for Your Next Race

    Open water swimming presents a unique challenge compared to the controlled environment of a pool. From navigating unpredictable currents and waves to dealing with sighting and pacing over long distances, open water swimmers need specialized training to perform their best on race day. Whether you're preparing for a competitive swim meet, an open water race, or just looking to improve your endurance, incorporating the right workouts can make a significant difference in your performance. 

    This guide will cover everything you need to know about open water training, from key workouts to essential techniques that will help you build endurance, improve your navigation, and increase your race-day confidence.  

    Why Open Water Training Is Different from Pool Training 

    While swimming in a pool builds strength, endurance, and technique, open water racing adds new variables that require additional preparation. Some of the main differences include: 

    • No Walls for Rest – Unlike a pool, where you turn and push off the walls every 25 or 50 meters, open water races require continuous swimming with no built-in rest points.
    • Unpredictable Conditions – Waves, currents, and weather conditions can impact your swim speed and stroke efficiency.
    • Sighting Challenges – Without lane lines or walls to guide you, you must lift your head to sight landmarks and buoys to stay on course.
    • Mental Toughness – Swimming in open water can be mentally demanding, requiring focus, patience, and confidence in your ability to push through fatigue and changing conditions.

    Because of these differences, swimmers need specialized workouts that replicate race conditions and develop the necessary skills to thrive in open water. 

    Key Components and Workouts for Open Water Training 

    1. Endurance Workouts 

    Open water races often cover long distances, ranging from 500 meters to 10 kilometers or more. Developing the stamina to swim continuously without rest is critical. 

    Long Continuous Swims 

    Long continuous swims are not only a test of endurance but also an excellent way to build confidence. As swimmers push through extended distances, they learn to manage their energy, maintain a steady pace, and focus on their form. 

    Workout Example: 

    • Warm-up: 500 meters easy freestyle
    • Main Set: 3,000–5,000 meters at a moderate pace with minimal rest
    • Cool-down: 200 meters easy backstroke or breaststroke

    This type of workout helps your body adapt to extended swimming and builds the aerobic capacity needed to sustain a race pace. 

    Negative Split Training 

    This technique involves swimming the second half of your workout or race faster than the first half. This method challenges you not only physically but also mentally, as it requires you to maintain discipline during the initial part of the swim. It trains your body to conserve energy and finish strong.  

    Workout Example: 

    • 1,000 meters at a moderate pace
    • 1,000 meters slightly faster
    • 500 meters at race pace

    Negative splits simulate race-day strategy and help prevent early burnout. 

    2. Race-Specific Speed Workouts 

    Open water races require a balance of endurance and speed. While you don’t want to sprint the entire race, you must be able to surge when needed—such as during a crowded start, buoy turns, or a sprint finish. 

    Interval Training 

    One of the most effective workouts to prepare for your next race is interval training. This involves swimming at high intensity for a set period followed by a shorter recovery phase. Incorporating intervals into your routine helps increase speed and stamina, allowing you to sustain a faster pace during the actual race. 

    Workout Example: 

    • Warm-up: 10 minutes of easy swimming
    • Main Set:
      • 10 x 100 meters at race pace with 20 seconds of rest
      • 6 x 200 meters at a moderate effort with 30 seconds of rest
    • Cool-down: 300 meters easy swimming

    By incorporating speed bursts into your training, you improve your ability to change pace efficiently. 

    Surge Sets 

    These workouts mimic race conditions where you need to increase speed for short bursts. This helps to prepare the body for the demands of actual racing. By practicing with surge sets, swimmers can develop their ability to accelerate rapidly and recover quickly, skills that are crucial when navigating the competitive environment of a race. 

    Workout Example: 

    • 3 x 500 meters:
      • First 100 meters: Hard effort
      • Middle 300 meters: Steady effort
      • Last 100 meters: Sprint finish

    Surge training is especially useful for handling mass starts and outpacing competitors in the final stretch. 

    3. Sighting and Navigation Drills 

    Sighting is the technique of lifting your head periodically to check your direction without losing momentum. Poor sighting can cause swimmers to drift off course, adding unnecessary distance to the race.  

    Sighting Drill in the Pool 

    • Swim 50 meters freestyle, lifting your head every 6–8 strokes to focus on a fixed point at the end of the pool.
    • Gradually increase the frequency to mimic race conditions where sighting is needed more often.

    Open Water Sighting Drill 

    • Pick a buoy or landmark in open water.
    • Swim towards it, sighting every 4–6 strokes.
    • Practice staying in a straight line with minimal course correction.

    By making sighting a habit, you reduce wasted energy and stay on track during a race. 

    4. Open Water Acclimation Workouts 

    If you only train in a pool, the transition to open water can feel overwhelming. It’s beneficial to incorporate open water sessions into your training schedule. 

    Simulated Race Conditions Workout 

    • Swim in open water with a group to simulate race-day chaos.
    • Practice mass starts by beginning each session in a pack.
    • Swim different distances and intensities to build comfort in changing conditions.

    Cold Water Acclimation 

    • If your race is in cold water, train in similar temperatures to build tolerance.
    • Gradually increase your exposure by starting with short swims and extending duration over time.

    Becoming comfortable in race conditions eliminates race-day surprises and builds confidence. 

    Build Strength, Speed, and Confidence for Your Next Race 

    Preparing for an open water race requires more than just swimming laps in a pool. By incorporating endurance sets, speed work, sighting drills, and open water acclimation sessions, you’ll develop the skills and confidence needed to handle race-day challenges. 

    Remember, consistency is key to training regularly, practice in open water, and refine your techniques to maximize your performance. Whether you’re a first-time open water swimmer or a seasoned competitor, these workouts will help you feel strong, prepared, and ready to tackle your next race with confidence.