Long Open Water Swim with Surges, 60 min
A 60 minute open water swim with a 30 second surge every five minutes, building endurance while staying ready for pace changes.
- Duration
- 59 min
- Distance
- 3,125 m
- Effort
- 85
- Level
- Advanced
- 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 |
| 8 ×Repeat these steps | |||
| 2.1 | IntervalTempo Steady long-swim pace | 5 min | 92-96% CSS pace |
| 2.2 | IntervalVO2max Surge, faster for 30 s | 30 s | 103-108% CSS pace |
| 3 | Cool-downRecovery Easy freestyle | 5 min | 75-85% CSS pace |
About this workout
Long, steady swims build the endurance you need for half-distance and full-distance triathlon swims and for open water races of 3 km and more. This 59 minute session adds eight surges to keep you alert. After a 10 minute warm-up you swim eight blocks of 5 minutes at a steady pace, each followed by a 30 second surge. A 5 minute cool-down finishes the swim.
The steady pace should feel like a long race pace, about six to nine seconds per 100 m slower than CSS. On the surges, lift the stroke rate, kick harder and sight more often, then return to the steady rhythm without stopping. The surges mimic passing a swimmer or closing a gap and keep the long swim from turning into a slow drift.
For advanced open water swimmers and long course triathletes. Shorten to 45 minutes by dropping three blocks. Always swim with others or with support on the water.
Tips
- Plan a loop course with landmarks so you do not need to stop.
- Use a tow float with a drink if you swim alone along the shore.
- Check your line after every surge, it is easy to drift off course.
Good forOpen waterHalf-distance triathlonFull-distance triathlon
Season phaseBaseBuild