3 km Open Water Race Simulation
A 3 km continuous swim with a fast start, race pace, a surge in the middle and a strong finish, to rehearse an open water race.
- Duration
- 1 h 08 minestimated
- Distance
- 3,725 m
- Effort
- 105
- Level
- Advanced
- Focus zone
- Sweet spot
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy, then three short pick-ups | 10 min | 85-92% CSS pace |
| 2 | IntervalVO2max Fast start, find clear water | 200 m | 103-108% CSS pace |
| 3 | IntervalSweet spot Race pace, sight every 6 to 9 strokes | 1200 m | 96-99% CSS pace |
| 4 | IntervalVO2max Surge, as if passing a group | 100 m | 103-108% CSS pace |
| 5 | IntervalSweet spot Back to race pace, long strokes | 1100 m | 96-99% CSS pace |
| 6 | IntervalThreshold Build to the finish | 400 m | 99-102% CSS pace |
| 7 | Cool-downRecovery Easy freestyle | 5 min | 75-85% CSS pace |
About this workout
This session is a full 3 km rehearsal at race effort. After a 10 minute warm-up you swim 3000 m without stopping. The first 200 m are fast to find clear water, then 1200 m at race pace, a 100 m surge as if passing a group, 1100 m back at race pace and a 400 m build to the finish. A 5 minute cool-down follows. Race pace here is two to four seconds per 100 m slower than your pool CSS.
Use the session to test everything you plan for race day. Practice your sighting rhythm, your wetsuit if you will race in one, and your breathing pattern. Pick a course you know and mark the distances with landmarks or a GPS watch. The surge in the middle trains you to change speed and settle again without losing your line.
For advanced open water swimmers and long course triathletes in the final weeks before a race. Swim with a kayak or a group for safety.
Tips
- Hold your race pace by feel and check the watch only at the landmarks.
- Take a gel or a drink before the swim if your race is long.
- Practice your finish, swim until your hands touch the bottom before you stand up.
Good forOpen waterHalf-distance triathlonFull-distance triathlon
Season phasePeakRace week