Open Water Race Start Practice, 6 Starts
Six race starts from treading water, each a fast minute followed by two minutes at race pace, plus a steady 10 minute swim.
- Duration
- 49 min
- Distance
- 2,325 m
- Effort
- 65
- Level
- Intermediate
- 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 a few short pick-ups | 10 min | 85-92% CSS pace |
| 6 ×Repeat these steps | |||
| 2.1 | IntervalAnaerobic Start from treading water, fast 60 s | 1 min | 108-115% CSS pace |
| 2.2 | IntervalSweet spot Settle to race pace, find your rhythm | 2 min | 96-99% CSS pace |
| 2.3 | Rest Tread water, reset for the next start | 1 min | |
| 3 | IntervalTempo Steady, sight every 6 to 9 strokes | 10 min | 92-96% CSS pace |
| 4 | Cool-downRecovery Easy freestyle | 5 min | 75-85% CSS pace |
About this workout
A race start in open water means going from a dead stop to full speed with no wall to push off. In this 49 minute session you rehearse it six times. Each start begins from treading water, followed by a fast minute to get clear, two minutes to settle into race pace and a minute of treading water to reset. A steady 10 minute swim with regular sighting rounds off the main work.
From treading water, lean forward until your body is close to horizontal, scull with the hands and give a few strong kicks. On the signal, take fast, short strokes for the first 10 to 15 strokes, then lengthen out. Sight early, the first buoy is the target. If there is a safe, shallow beach, swap some starts for a run in, a few high steps and dolphin dives before swimming.
For intermediate open water swimmers and triathletes in the weeks before a race. Dolphin dive only where you know the water depth and the bottom.
Tips
- Pick a landmark behind the first buoy before each start.
- Practice starts at different efforts, not every race needs an all-out first minute.
- Stay close to your group and keep clear of other water users.
Good forOpen waterSprint triathlonStandard-distance triathlonHalf-distance triathlon
Season phaseBuildPeakRace week