Buoy Turns in Both Directions, 10 Turns
Five rounds around two buoys in a figure eight, with one left and one right turn per round and a short acceleration out of each turn.
- Duration
- 38 min
- Distance
- 1,975 m
- Effort
- 53
- Level
- Intermediate
- Focus zone
- Tempo
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 freestyle, settle in | 10 min | 85-92% CSS pace |
| 5 ×Repeat these steps | |||
| 2.1 | IntervalTempo To the buoy, sight every 6 strokes | 90 s | 92-96% CSS pace |
| 2.2 | IntervalAnaerobic Turn left around the buoy, accelerate out | 20 s | 108-115% CSS pace |
| 2.3 | IntervalTempo To the next buoy, settle | 90 s | 92-96% CSS pace |
| 2.4 | IntervalAnaerobic Turn right around the buoy, accelerate out | 20 s | 108-115% CSS pace |
| 2.5 | RecoveryRecovery Easy, regroup | 1 min | 75-85% CSS pace |
| 3 | Cool-downRecovery Easy freestyle | 5 min | 75-85% CSS pace |
About this workout
Buoy turns are where races get crowded and where time is easy to lose. This 38 minute session needs two buoys or fixed marks about 60 to 100 m apart. You swim a figure eight around them, so every round has one turn to the left and one to the right. Each leg takes about 90 seconds at a steady pace, each turn is followed by a 20 second acceleration, and an easy minute closes the round.
Approach the buoy a little wide, then cut in close and turn with a few short, strong strokes while you look for the next mark. A roll onto your back with one arm stroke is a quick way to turn sharply. After the turn, accelerate for 20 seconds to get clear, then settle back into rhythm. Pay attention to your weaker side, many swimmers turn better in one direction.
For intermediate swimmers and triathletes. Use only buoys you are allowed to swim around, and stay clear of boats.
Tips
- Sight the next buoy before you reach the current one.
- Keep the turns tight but do not grab or push off the buoy.
- Practice with a partner to rehearse turning with someone close by.
Good forOpen waterStandard-distance triathlonHalf-distance triathlon
Season phaseBuildPeak