To be a great swimmer in open water, you have to train for distance and for speed.  Even though I’m training for the 10K and doing a lot of freestyle, I still do speedwork so that I can have good closing speed at the end of the race.  

Here I’m in the middle of a 3000 swim.  I’ll go 300 at aerobic pace and then stop for about 5 seconds...look at the clock... and then do a 100 sprint as fast as I can go.  

Then I repeat that sequence -- changing speeds, working on going from aerobic swimming to all-out swimming.  In open water, you need to be able to flip a switch and go from normal swimming to all out.


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Freestyle Technique - Train for Distance and Speed