By Coach Paul:
- WOWSA Level 3 Coach (world open water swimming association)
- TrainingPeaks Level 2 Coach
- Multiple Open Water Marathon Finisher
- 14x Ironman finisher and Kona qualifier (56 minute IM swim PB)
Sample:
Open Water B5 – Strong 100s
Endurance
Warm-Up (500)
- 100 swim
- 100 kick
- 100 gear (Pull Buoy)
- 100 kick
- 100 gear (Paddles)
Pre Set (500)
- 5×100 FR @0:20 rest
- 1x 25 build + 75 easy
- 1x 50 build + 50 easy
- 1x 75 build + 25 easy
- 1x 100 easy
- 1x 100 build
Main Set (1800)
- 200 Moderate
- 1×100 strong @0:30 rest
- 300 Moderate
- 1×100 strong @0:30 rest
- 400 Moderate (Pull Bouy and Paddles optional)
- 1×100 strong @0:30 rest
- 500 Moderate (Pull Bouy and Paddles optional)
- 1×100 strong
Cool Down (200)
- 8×50m @ 10 sec rest
– (2x 80%, 2x 70%, 2x 60%, 2x super easy)
