Entries and Exits, 6 Short Swims from the Shore
Six short swims that start and finish on the shore, to practice wading in, starting to swim, coming back in and standing up safely.
- Duration
- 39 min
- Distance
- 1,625 m
- Effort
- 41
- 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 |
| 6 ×Repeat these steps | |||
| 2.1 | IntervalEndurance Out and back, swim until hands touch bottom | 3 min | 85-92% CSS pace |
| 2.2 | Rest Stand up, walk out, then wade back in | 1 min | |
| 3 | IntervalEndurance Steady, sight on a landmark ashore | 5 min | 85-92% CSS pace |
| 4 | Cool-downRecovery Easy, any stroke | 5 min | 75-85% CSS pace |
About this workout
Getting into and out of the water is part of every open water swim and every triathlon. This 39 minute session repeats it six times. Each round starts with wading in until the water is about hip deep, continues with 3 minutes of steady swimming out and back, and ends with swimming in until your hands touch the bottom before you stand up. A minute of walking out and back in follows.
Walk in with high steps once the water reaches your knees, then lean forward and start swimming instead of wading further. On the way back, keep swimming as long as you can, standing up too early means wading slowly through deep water. Stand up, find your balance and walk out with high knees. Practice only where you know the bottom and no waves are breaking.
For beginners and new triathletes at a calm lake or beach. Later, add dolphin dives in the shallows once you know the water depth.
Tips
- Check the bottom for stones and drop-offs before the first round.
- Take a few strokes of breaststroke if you lose your bearings after the start.
- Keep your goggles on until you are standing on dry ground.
Good forOpen waterSprint triathlonStandard-distance triathlon
Season phaseBaseAny time