If you’re a sprinter, open water may be the last thing on your mind. We’re here to change your mind — you can still get some great speed work done in a lake, river or ocean!
Join Fares and his swim buddy Bordy for a fun, 1,000-meter super sprint workout!
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Related: How to Put on a Wetsuit
The Workout
Before hopping in the water, Fares and Bordy did a quick dynamic warmup that included arm swings, arm circles and some other stretches to get their blood flowing. If you’re swimming in cold water, a warmup is especially important!
Related: 5 Tips for Beginner Open Water Swimmers
The guys kept their swim short to ensure they maintained solid technique and stroke rate throughout the workout. They picked 2 buoys that were about 30 meters apart and swam a few sets of 60 meters nice and smooth to start, with a longer break between reps. Next, they mixed it up with a few sets of breaststroke and backstroke, followed by a few sets of 30 meters build.
They finished with speed work and dives off the pier for a total of about 1,200 meters!
Related: How to Start Open Water Swimming After 3 Months Off
Fares tracked the workout using the MySwimPro app on his Apple Watch. He was able to see real-time distance, heart rate and average pace to stay on track!
Are you a sprinter who has tried open water swimming? What’s your favorite workout? Let us know in the comments! Download the MySwimPro app for swimming training plans, open water swimming tips and more!
