Continuous 20 min Open Water Swim
A first continuous open water swim of 20 minutes at an easy, steady pace, a milestone on the way to a sprint triathlon or a short race.
- Duration
- 30 min
- Distance
- 1,475 m
- Effort
- 37
- Level
- Beginner
- Focus zone
- Endurance
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-upRecovery Easy, any stroke, settle in | 5 min | 75-85% CSS pace |
| 2 | IntervalEndurance Steady freestyle, sight every 6 to 9 strokes | 20 min | 85-92% CSS pace |
| 3 | Cool-downRecovery Easy, any stroke | 5 min | 75-85% CSS pace |
About this workout
After the first short swims, the next step in open water is to keep going without stopping. This 30 minute session has 5 minutes of easy swimming in any stroke, 20 minutes of steady freestyle without a break and 5 easy minutes to finish. Twenty minutes is about what a newer swimmer needs for the 750 m swim of a sprint-distance triathlon.
Choose a pace you could keep for twice as long. Sight every six to nine strokes and settle into a breathing pattern that feels calm, every two or three strokes. If you need a break, switch to breaststroke or float on your back for a few breaths, then continue. The aim is 20 minutes of steady movement, not a fast pace.
For beginners who have done a few short open water swims and can swim 1000 m in the pool. Swim close to the shore or along a marked course and never alone.
Tips
- Plan a loop or an out-and-back route along the shore before you start.
- Breathe out fully under water so each breath in is easy.
- Note how far you swam so you can compare it with your pool pace.
Good forOpen waterSprint triathlonGeneral fitness
Season phaseBaseAny time