Your Fundamental 30-Minute Open-Water Swimming Workout


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Video taken from the channel: MySwimPro


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A Day in the Life of Alex Meyer, USA Open Water Swimming National Champion & 2012 Olympian

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How To Plan A Swim Workout | Structure Your Next Swimming Session

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Your Basic 30-Minute Open-Water Swimming Workout. World Oceans Day is June 8, which means it’s the perfect time to jump into an ocean or lake for an open-water swim. Don’t worry if you haven’t done one before. Everyone starts somewhere — and you can start open-water swimming with just a few things.

First, open-water swimming is a buddy sport, so grab a friend or four. 30-minute open-water workout Dry land warm-up: Arm circles and shoulder shrugs on shore. Swim warm-up: 8 minutes of 1-minute out-and-back intervals from the shore at RPE of 4.

The 30-minute water workout. 1. Swim 2-3 laps (one lap equals two lengths of the pool) in your stroke of choice resting 10-15 second in between each lap. 2. Kick at the wall or holding onto a kickboard for 2 minutes, alternating 15 seconds of hard kicking with 15 seconds recovery. Don’t worry if you can’t swim much yet. Beginners can still do a good pool workout that provides a lot of health benefits.

You can build endurance and lose weight while giving your body the best workout it’s ever had in as little as 30 minutes a day. Make the most of your short time frame with one of these workouts. Maybe you had a long day at the office or a shortened lunch break, but there is still enough time to get to the pool for a quick 30-minute session! Don’t scoff at the abbreviated time—you can accomplish at lot in the water: Focus on drills and technique, get in a long aerobic swim or just maintain your “feel” for the wate. Keeping your legs straight, lift your legs off the water to form a “V” with your body.

Point the toes and keep your legs together at all times. Lower your legs to the starting position. Three 30-minute swimming workouts for beginners Swimming is a great workout with a number of key health benefits. Not only does it work your heart, build strength and tone your body, it is a relatively low impact form of exercise, placing less stress on your joints than. Best 30-minute swimming workouts to help you get fitter, stronger and leaner.

A session in the pool is a sure-fire way to shape up and get fit. Swimming boosts your metabolism, works almost every muscle in your body and is a great way to support your weight loss goals – an easy 30-minute swim can help to trim your waist and hips and can burn around 300 calories. BEGINNER 30-MINUTE DISTANCE WORKOUT If you’re not used to swimming long distances, but you feel strong in the water, this workout is for you. Martinez offers easy freestyle and kicking intervals to.

As you stroke the water, rotate your body towards the arm that’s moving and move your hand back past your hips so your elbow forms a 45-degree angle when your hand exits the water.

List of related literature:

A typical 40-minute water-running workout consists of a 5-minute warm-up followed by 10 repetitions of 45 seconds moderately hard with a 15-second recovery, a 1-minute rest break, and then 10 repetitions of 1 minute 40 seconds moderately hard with 20 seconds’ recovery, and a 4-minute cool-down.

“Advanced Marathoning” by Pete Pfitzinger, Scott Douglas
from Advanced Marathoning
by Pete Pfitzinger, Scott Douglas
Human Kinetics, Incorporated, 2019

The test seemed somewhere north of impossible: Swim twenty lengths (five hundred yards), rest ten minutes; pump forty-two pushups, rest two minutes; break off fifty sit-ups, rest two minutes; do those dreaded eight pull-ups, rest ten minutes; run 1.5 miles in eleven and a half minutes.

“The Operator: Firing the Shots that Killed Osama Bin Laden and My Years as a SEAL Team Warrior” by Robert O'Neill
from The Operator: Firing the Shots that Killed Osama Bin Laden and My Years as a SEAL Team Warrior
by Robert O’Neill
Scribner, 2017

• Swim 6 x 300 yards at A intensity with 15sec rest intervals (rest at the wall) • Cool-down; Swim 300 yards, descending from A to EZ intensity (may use mixed strokes)

“Developing Endurance” by NSCA -National Strength & Conditioning Association, Ben Reuter
from Developing Endurance
by NSCA -National Strength & Conditioning Association, Ben Reuter
Human Kinetics, Incorporated, 2012

Swim 3 to 7 intervals, each taking about 3 to 5 minutes to complete.

“The Triathlete's Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.” by Joe Friel
from The Triathlete’s Training Bible: The World’s Most Comprehensive Training Guide, 4th Ed.
by Joe Friel
VeloPress, 2016

1 Swim 7 easy, two lengths faster, two lengths easy Repeat until 15 minutes completed.

“PE to 16” by Sally Fountain, Linda Goodwin
from PE to 16
by Sally Fountain, Linda Goodwin
Oxford University Press, 2002

The initial session may consist of swimming three or four half-laps in the pool, with several minutes rest in between, or walking for three sets of 1 minute at a time on the underwater treadmill, with rests in between.

“Animal Physiotherapy: Assessment, Treatment and Rehabilitation of Animals” by Catherine McGowan, Lesley Goff
from Animal Physiotherapy: Assessment, Treatment and Rehabilitation of Animals
by Catherine McGowan, Lesley Goff
Wiley, 2016

The rest of the time, I focused on doing high-volume, high-intensity, low-rest sets in the pool to simulate the long distances I would be swimming in an open-water race.

“The Swim Coaching Bible Volume II” by Dick Hannula, Nort Thornton
from The Swim Coaching Bible Volume II
by Dick Hannula, Nort Thornton
Human Kinetics, Incorporated, 2012

The session begins with a warm-up of 800 m done in segments, starting with two 300 repeats, one swimming, one pulling.

“Swimming Fastest” by Ernest W. Maglischo
from Swimming Fastest
by Ernest W. Maglischo
Human Kinetics, 2003

Emphasis on even pace or even splits and the target time should be given before each swim.

“Physiological Tests for Elite Athletes” by Australian Institute of Sport, Rebecca Tanner, Christopher Gore
from Physiological Tests for Elite Athletes
by Australian Institute of Sport, Rebecca Tanner, Christopher Gore
Human Kinetics, Incorporated, 2012

Wednesday: Morning: swim 3,000 to 4,000 meters, including stroke and technique drills.

“The Athlete’s Guide to Diabetes” by Sheri R. Colberg
from The Athlete’s Guide to Diabetes
by Sheri R. Colberg
Human Kinetics, Incorporated, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I’ve seen him before since he competes in Barbados open water festival every year. He normally comes first and his time is around 15 min for 1.5. Which is amazing. Though last year he would have come first but he went the last boyee the wrong way.

  • Intervals in open water means 1min flat out everytime i see a stingray 2min if its the great big bat ray i see sometimes…never complain about my coucil rates coz that shark net keeps the big fish with teeth out!

  • Now admittedly I don’t watch every GTN eps but have you ever addressed the long trunk vs speedo issue? I’ve noticed Mark uses both….why? What exactly are the advantages and disadvantages of each?

  • Example of a main set for a speed work day I did recently.
    5 rounds of 6x25m on 30 at 200 pace… after each set of 6, 50 easy on 1:30. I tracked it with my Phlex and averaged 15.2 on the 25s.

    Oh and that was butterfly ��.

  • So beautiful and very inspirational video. I find free style swimming breathing bit hard but still practicing few days in pool. I hope i get it right soon so i can enjoy my swimming.

  • Thanks for the high quality videos from you guys, I have learned a lot and you are a great team:)

    I have been swimming freestyle frequently for a couple of years, and get compliments about my technique. Until now, my sets have always been very technique-focused always with some balance and rotation drills. However, my endurance is really, really, really bad. I mostly able to only swim 50s with breaks. I usually breathe every two to the right, but lately have been trying to use every three more, also trying to learn tumble turns. Learning this seems not very compatible with swimming more lengths though, especially since breathing to my left is more complicated due to less exhaling and rotation and the tumble turn attempts right now easily make me lack oxygen.

    I got a recommendation to try swimming 100s at around 2:00 pace, with 30s breaks inbetween. Right now this seems totally impossibly, although I can swim a 25 at 30s without trouble. I also believe that I should really focus on the endurance part, and possibly put the tumble turns and bilateral breathing aside, or maybe making it its own part of a set. Not sure on how to incorporate this.

    I feel a bit lost on how to structure a set, to be honest. Would you recommend using fins to string together more lengths, or would this be doing myself more bad?

  • We are having a lock-down here in Singapore and we are only limited to swim 50 minutes per day in public pools. I find that doing a pyramid swim is very useful. For example you can do 100, 200, 300, 400, 500 with 15 seconds rest each set and that would be 1500 meters, about 30 minutes if you are average swimmer. If you have more them, you can then continue with 400, 300, 200, 100 and that would be 2.5k swim!

  • Mmh not a lot of butterfly/backstroke/breaststroke in there, I like mixing things with those other swim styles, during the warmup or between sets

  • What’s your favorite swim workout? What do you love most about swimming? Let us know below!

    Want to swim faster? Download the MySwimPro app for more swim workouts and personalized training plans:

  • Can I give this a double thumbs up? �������� completed only my third session on Monday and took me a good lap to get going but once going, loved it! Completed 4 laps and felt epic!

  • Great workout ideas! Just to clarify: for the speed session, are you taking the 30/25/20/15s recovery after every 25m, or at the end of each block of 25ms that you prescribe? E.g. for the first set, do I take 30 seconds rest after each 25 meters, or at the end of the 16 x 25m?

  • interesting workout have been using “usrpt” for 2-3 weeks now for 50% of my training. One thing I find difficult though is keeping track of repeats while keeping track of the time on the wall. For example if you want to do repeats of 25’s and you want to keep 17 for every 25 with 15 sec rest you have to calculate all the time which is challenging when your heart rate is high.
    It would be cool if there was some kind of interval timer that you could put in your cap when doing usrpt by yourself.
    Great video

  • Nice timing before my friday swim workout.

    I always start with a 100m sprint and try to beat my personal best.
    Than a 1-2 or 3k also try to beat my pb
    As last i do 10 interval sprints with 1min rest between.

  • If you want to get faster, more powerful, and efficient like Alex Meyer, I recommend this free 5-part course with coach Karlyn Pipes, Masters swimming world-record holder, and internationally recognized Freestyle technique guru:

    Many triathletes, Masters swimmers, open water swimmers and surfers are “adult-learned” (aka adult-onset) swimmers and need to improve swimming technique efficiency and increase sustained power. There are 2 common traits that experienced swimmers possess and which most adult-onset swimmers lack. Coach Conrad Goeringer, author of the excellent book “The Working Triathlete”, cites 2 factors that adult-onset swimmer need to swim better:

    1. Improve body position to maintain a long, taut, strong body line from head to toe. When swimmers drag their legs and feet, this creates a lot more drag, which requires more energy expenditure to cover any set distance. The common causes are weak core muscles and lack of awareness of the need for a long bodyline balance in the water.

    2. The ability to sustain a propulsive catch: Many poor swimmers “drop their elbow during the stroke, and this causes the arm and hand to slip in the water, rather than getting a hold on the water. Also, adult-learned swimmers often swim with a “monospeed” pull, thereby not engaging the large muscles of the Latissimus and upper back that are essential for propulsion.

    Notice his amazing technique. Extending the reach allows the swimmer to gain a long, taut body position and balance in the water, thereby getting the legs longer and closer to the surface and reducing drag. Think of paddling kayaks which would cut through the water better, an inflatable kayak or a carbon fiber racing kayak? The swimmer’s body needs to be long and more rigid like the carbon fiber kayak hull because of the power from “paddling” with your “blade” (fingertips to elbow) needs to transfer to a hull that can cut through the water (unlike one that is soft, legs splayed, bent at waist, etc).

  • Hey GTN guys! Could you please do a video on where to find a coach and how to know if you need one! I’ve seen your videos on how to do training blocks and I’m just starting training. Would it be better to get a coach for now or just jump into a training block?

  • Thanks for this video! Besides knowing what to do? How about knowing how to plan interval swims and how to train with a pace clock? I’ve encountered workouts with send-off times with the fastest, mid, and slowest times like 1:15/ 1:20/ 2:00. How are those determined and which to use?

  • Really cooool to watch for an open water swimming amateur!!! But what does this grey blown-up “trousers” do, which he wears at the end of the video?

  • I’d usually have a session planned but some days I get extremely demoralized when I can’t complete the sets/keep up with the time.

    What would you recommend?

    Also, I think it’d be nice to talk about training fatigue, how to recognize them and how to deal with them:)

    Thanks and keep up the amazing work!!

  • Who builds a 30 meter pool? Hmmm �� that’s a swimmer/coach brain challenge!! Oddest pool I’ve had swimmers in is 20 yards. Great job…happy swimming ������������

  • How much time do you spend in the pool each week? Are you pressed for time or can you fit in longer workouts? Be sure to like this video and subscribe for more workout ideas and swimming tips!

    Download the MySwimPro app for personalized training, technique videos and coaching!

  • USRPT is short for Ultra Short Race Pace Training! It’s a highly efficient way to improve speed over a relatively short period of time. As the name implies, it’s ‘ultra short’ and at ‘race pace’. That translates into high intensity and race specificity which isn’t right for everyone. It’s worth a try and definitely worth a watch to get a feel for what it’s all about! ��