500M TRAINING PLAN

6 WEEKS

Your first open water event!

We are excited to introduce our first 500m open water training plan, specifically designed with absolute beginners in mind. The move from the pool to the open water can be daunting for first-timers, the cold water, reduced visibility and tight wetsuits can all pose a challenge.

This 6 weeks training plan will give you with the skills and knowledge needed to tackle your first 500m open water swim with confidence and most importantly allowing you to have an enjoyable and rewarding experience.

The plan starts with an introduction to open water and the skills needed to feel comfortable in the outdoor environment. Next we will share our tried and tested

‘Swim Open Top Tips’ to give you the edge when swimming your first event. Lastly and most importantly we’ve laid out a training plan which features both pool and open water training sessions giving you the best possible preparation for your swim.

Swim OpenSwim Open is an outdoor swimming company totally dedicated and passionate about encouraging as many people as possible to enjoy swimming and competing in the outdoor environment. We strongly believe that anyone can take on the challenge of open water swimming, from the total novice to the seasoned triathlete we support anyone and everyone who is willing to give it a tri (excuse the pun!).

Swim Open runs group courses and offers private lessons, focusing on practicing the fundamental skills necessary to become an effective open water swimmer. Swim Open also hosts exciting and innovative outdoor swimming events and are launching ‘Swim Open Juniors’ in July 2018. For more info visit swim-open.com

An introduction to open water swimming

Open water swimming, in essence, is about adjusting your stroke and acclimatizing to the environment in which you are swimming. The following skills should be practised in an indoor pool or within a controlled open water environment.

Sighting Sighting is the term used to refer to the process of looking where you’re going in open water and maintaining the straight-line swimming trajectory. The absence of lane ropes, black lines and the inability to see the bottom in an open water environment makes navigation and swimming in a straight line challenging. In order to sight, you should lift your head to the front. A good sighting technique involves lifting your eyes out of the water, returning the head into the water, then turning your head to the side to breathe. This should all take place in one smooth and fluid motion. It takes practice to integrate good sighting technique into your front crawl stoke without interrupting your rhythm and momentum. Avoid keeping your head elevated

for several strokes at a time as this can be extremely fatiguing.

Mass starts Our best advice for newbie open water swimmers is to avoid the huge rush or the ‘washing machine’ of people that is the start of a triathlon or open water event. You can do this by positioning yourself towards the back or sides of the group avoiding the more compact centre. It is however inevitable that you will find yourself in amongst a group of flailing arms and kicking feet, which can be a cause of anxiety for some. Prepare yourself for this by grabbing your mates and start swimming in groups getting as close to each other as possible. Make sure you are comfortable breathing to both sides so you can turn your head away from excessive water spray and splash.

Stroke adjustment and longer distances It may be obvious but there is no lane ropes or flat tiled floors in an open water environment! Swimming 500m consistently without stopping is very different from swimming in a 25/50m pool when you can rest at the end of the lane. Try and incorporate longer distance swims into your training sessions without touching the sides or the bottom of the pool. Start with just 100m swims then build up to 500m. Larger 50m outdoor lidos are perfect for this kind of training.

Have a plan as to what stroke you want to swim. Remember backstroke is not allowed in most open water races. Swimming freestyle is different in open water especially if you are planning to wear a wetsuit. Try and adopt a wider shallower arm recovery with minimal glide at the front of your stroke. Booking a 1-2-1 session with an open water instructor will help you achieve your best possible swimming style for your event.

Top tips for the open water

So, you’ve practiced your skills and now you’re ready to conquer the open water environment. Here are some tips to help you feel at ease.

Don’t go alone!The more the merrier certainly applies for open water training. Joining a beginner’s open water course is a great way to meet new friends and be amongst people in a similar situation to you. From a safety perspective, it is never a good idea to swim outdoors alone plus it’s much more fun with other fellow swimmers!

Cold showers and acclimatization! Cold water is definitely something to consider in UK open water swimming and something that can be tricky for anyone new to open water swimming. Acclimatization is when you allow your body time to cool, adjust to the water temperature and avoid the

negative effects of cold water shock. Every time you swim in an open water environment set aside time to acclimatize, allowing your body and even your mind to adjust to the open water and the effects of the colder water. Start by splashing your hands and face with the water, then ease yourself into the water gently. Once in the water, pull the front of your wetsuit forward to allow the water to enter and so to allow your body to cool down and to adjust to this new environment. This can take anywhere between 5 and 15 minutes, so make sure you set aside enough time for this before a race or swim.

Equipment Having the right equipment can boost your confidence and dramatically increase your comfort and performance. Either hire or buy a wetsuit before your first open water swim, trying it out in a pool first will

give you time to adjust to the slight restriction to the neck and chest.

Open water anxiety Is it normal for everyone to feel nervous or anxious in open water, and even top competitive swimmers can experience open water anxiety. Here are some tips to help with those open water wobbles:

Practice – Replicate the conditions of your open water race. If your swim is in the ocean, then do as much training in the ocean as possible. Meditate – A pre-race meditation / mental walk through can work wonders on calming pre-race nerves. Positive mind set – Focus on the simple enjoyment of being able to swim in nature, always go back to basics and remember why you chose to swim your 500m open water event.

Swim Open’s top tips for beginners• Practice really does make perfect! Try and join a good local open water swimming club and get as much open water

swimming in as possible.

• Know your race - research the race course and temperature of the water for that day. The more prepared you are the

less likely you are to panic or have anxiety on the day.

• Prep your kit – write a list of equipment needed for the big day. An extra pair of goggles is always a good idea!

• Follow a good training plan and try and start training at least 6 weeks before the event.

• Practice your open water skills ideally with fellow open water swimmers so you can get used to swimming in groups

of people.

• Take some lessons – try and correct any stroke flaws well before the event and ask your instructor to give you a list of

swimming drills specific for your stroke needs.

• Enjoy! Embrace the thrill and excitement that swimming in the outdoors brings.

6 week training planThis training plan is split into two parts. The first 3 weeks take place in the pool where you will work on specific pool-

based drills to prepare you for the open water whilst also building up your fitness and endurance. For the last 3 weeks,

it’s time to head down to the open water, practice your open water skills and push your fitness and endurance levels

even further.

Drills in this plan are placed near the beginning of your session so that you have the energy to focus on the more

technical elements and so you can try and apply the drill in question to the remainder of your session. Remember drills

help with specific stroke flaws so always book in with a swimming instructor so they can give you the most suitable

drills for you. We have provided you with a technical focus for each week to help you more aware of your stronger or

weaker areas of swimming.

Part of Session Set Rest Speed Focus

Warm Up

100m choice swim 50m kick50m pull

Easy

Skills 1

50m side kick 50m streamline kick(fins optional)

1 minute EasyBody alignment and streamlining

Main Set3 x 100m 1 x 100m kick

30 seconds 30 seconds Head position

Recovery100m breaststroke / backstroke

Easy

Skills 2

50m side kick

50m kick (arms extended out from shoulders)

1 minute

1 minute EasyRhythm and alignment

Warm Down 100m choice swim Easy

Focus = Alignment and Streamlining

DRILLS Side KickThis helps with body alignment and streamlining. Extend one arm out in front of you and the other by your side. Kick on your side keeping the eyes directly down.

Streamline KickExtend the arms out in front of the body, keeping the body as tight and narrow as possible. Perform a light kicking action, aiming to break the surface with your toes.

Total distance swum = 1km

WEEK 1 (IN THE POOL)

Part of Session Set Rest Speed Focus

Warm Up

100m choice swim 50m kick on back50m side kick

Easy

Skills 1100m shoulder tap

1 minute

1 minute

1 minute

Easy Rotation

Main Set

3 x 200m (1st slow, 2nd medium, 3rd fast) 200m medium pace

1 minute Moderate

Recovery2 x 100m kick, alternate freestyle + breaststroke

Easy

Skills 2100m single arm (1 arm by your side)100m side kick

1 minute1 minute15 seconds

Easy Open water skills

Warm Down 100m choice swim Easy

Focus = Rotation and alignment

DRILLS Shoulder tapSwim normal freestyle but tap your finger tips on the top of the shoulders on every arm recovery. This will help with a high elbow positon and a more rotated body position. Remember to always keep the head still when not breathing

Single armExtend one arm out in front of the body and swim normally with the other arm, breathing to the side of the arm you are using. Try and exaggerate the rotation of the body.

Total distance swum = 1.4km

WEEK 2 (IN THE POOL)

Part of Session Set Rest Speed Focus

Warm Up100m freestyle50 kick with float Easy

Skills 1100m finger drag 50m kick – arms out from shoulders

1 minute EasyRelaxed forearm and aligned arm

Main Set

3 x 100m freestyle4 x 50m pyramid (swim 1st 50%, 2nd 75%, 3rd 75% 4th 100%)1 x 400m

30 seconds

FastModerate

Moderate

Head position and rhythm

Practice sighting every length

Recovery 100m breaststroke Easy

Skills 2100m side kick(with fins) Slow

Breathing alignment

Warm Down 100m choice swim Easy

Focus = Entry and recovery

DRILLS Finger dragSwim normal freestyle. Instead of totally recovering hands over the top of the water, drag finger tips through the water from the hips to the shoulder. This will give you a high elbow recovery and promote rotation.

Side kickExtend one arm out in front of and the other by the side, just in front of the hip. Kick on the side at an angle of 90 degrees to the normal flat swimming position. Side kick helps builds rotational strength and control.

Total Distance swum = 1.5km

WEEK 3 (IN THE POOL)

Warm up – on land Raise blood pressure by performing a few star jumps or jumping jacks on the side. Splash water in the face and on the back of the neck

Acclimatisation

Splash your face and handsEase yourself into the water slowlyPut some water down the front of your wetsuitBreathe with face in the water and float on front and back

Open water skills practice Swim close to land and practice sighting. Sight every 2/3 strokes to make sure you are comfortable.

Main set - 400m - 500m

Try out the smallest loop available at your open water venue. This is usually around 400m or 500m.Focus on good breathing - breathe every 3 or 5 strokesRemember you can spin onto your back at any time to relax and regain composure

Warm Down Try some sculling or practice one of your drills from the pool section.

Focus = Acclimatisation

TOP TIP Remember to integrate sighting into your swim (on average every 10-12 strokes). The second time you do this session, try to do 2 x the 400/500m loop

WEEK 4 (OPEN WATER TRAINING)

Warm up – on land Raise blood pressure by performing a few star jumps or jumping jacks on the side. Splash water in the face and on the back of the neck

Acclimatisation

Splash your face and handsEase yourself into the water slowlyPut some water down the front of your wetsuitBreathe with face in the water and float on front and back

Open water skills practice

Now to test yourself on swimming straight = pick a land mark and make sure you sight directly to that object around every 10 strokes. Remember to not lift your whole head out of the water as this will cause fatigue, just lift the eyes and return head into the water before breathing to the side.

Main set - 400m - 500mTry and maintain your good sighting techniqueFocus on sticking to a single and consistent breathing pattern, breath bilaterally every 3 or 5 strokes.

Warm Down Swim some breaststroke very slowly to relax the muscles.

Focus = Sighting

TOP TIP Take as much rest between loops as you want but make sure not to get cold, swim some slow breaststroke or practice a drill between the longer swims.

WEEK 5 (OPEN WATER TRAINING)

Warm up – on land Raise blood pressure by performing a few star jumps or jumping jacks on the side. Splash water in the face and on the back of the neck.

Acclimatisation

Splash your face and handsEase yourself into the water slowlyPut some water down the front of your wetsuitBreathe with face in the water and float on front and back.

Open water skills practice

Before swimming the main set swim 10-20m streamline kick. Keep the head still and directed down to the bottom. Test yourself by sighting before and after the kickDo the same swimming freestyle, without breathing.

Main set - 400m - 500m

Try and maintain your streamline technique Keep good body alignment with arms in directly in front of shoulders - avoid crossing over the centre-line of the body Remember to breathe to both sides and keep a good balance to your stroke.

Warm Down Scull on the front and add in a light flutter kick to reduce lactic acid in the legs.

Focus = Body alignment and swimming straight

TOP TIP If this is your last open water training swim either use a watch or get a friend to time you for 500m so you can have a time to compare to after your swim.

WEEK 6 (OPEN WATER TRAINING)

GOOD LUCK!