open-water-training

Training for open water

Nabaiji has partnered up with the 19th "Travesia a Nado La Isla 2016", to be held on 28 August in San Sebastián, Spain. This open water swimming competition is a 3km race that gathers nearly 600 swimmers every year. It involves going around Santa Clara Island in the beautiful bay of La Concha.

 

Igor De Souza and Giuliana, two big names in cross-Channel swimming, are offering you a full training programme so you can swim your open-water competitions in the best conditions.

 

Igor is the Technical Director of Brazil's open-water team and former coach of Giuliana and her team. They hold the World Record for the double relay crossing of the English Channel.

 

Now retired from competition, Giuliana uses her knowledge and high-level swimming skills for the good of Nabaiji. As Outdoor Product Manager, she designs tomorrow's open water swimming suits...

 

But for now, let's head to the pool to begin training!

 

If you train five times a week, perform all the workouts. If you swim three times a week, opt for workouts no.1, no.4 and no.5. According to the number of times you train per week, repeat these workouts week after week to establish a relevant training programme.

 

 

SÉANCE 1 :

  • 600 metres (100m crawl / 50m legs / 100m crawl / 50m backstroke)

  • 16 x 25 metres crawl-pull, breathing every five strokes – Rest: 15"
  • 6 x 50 metres progressive crawl over 50m – Rest: 15"
  • 3 x 500 metres – Rest: 1’30" [1° crawl, medium pace
                                                  [2° crawl-pull-paddles, medium pace (50m breathing every two strokes / 50m breathing every three strokes)
                                                   [3° crawl-fins, medium / fast pace / 50m)

  • 100 metres free

 

TOTAL: 2,900 metres

 

 

SÉANCE 2 :

  • 400 metres crawl (100m breathing on the right / 100m breathing on the left)
  • 300 metres (50m backstroke / 50m breaststroke / 50m crawl with closed fists)
  • 16 x 25 metres legs crossed medium pace – Rest: 15"
  • 100 metres backstroke with both arms and kicking
  • 12 x 50 metres legs-fins progressive from 1 to 3 – Rest: 15"
  • 12 x 75 metres crawl-pull-paddles (25m medium pace / 25m fast pace / 25m medium pace) – Rest: 15"
  • 100 metres free

 

TOTAL: 2,800 metres

 

 

SÉANCE 3 :

  • 3 x [100m crawl
           [50m other stroke
            [50m legs-backstroke
             [100m crawl-pull, breathing every three strokes

  • 4 x 25 metres crawl, fast-max pace – Rest: 30"

  • 100 metres backstroke with both arms and kicking

  • 3 x [4 x 50m fast – Rest: 30"
           [100m free

  • 600 metres crawl (50m legs / 50m pull)

  • 200 metres free (50m backstroke / 50m crawl)

 

TOTAL: 2,800 metres

 

 

SÉANCE 4 :

  • 800 metres (100m crawl / 50m crawl-water polo / 50m backstroke)
  • 4 x 25 metres underwater without breathing
  • 100 metres crawl with closed fists
  • 3 x (4 x 200 metres medium pace – Rest: 20") – Rest: 1’ [1° crawl
                                                                                            [2° crawl-pull
                                                                                             [3° crawl-fins-paddles

  • 100 metres free

 

TOTAL: 3,500 metres

 

 

SÉANCE 5 :

  • 750 metres (150m crawl / 50m other stroke / 50m crawl with closed fists)
  • 750 metres (100m crawl-legs / 150m breathing every three strokes)

  • 100 metres backstroke with both arms and kicking
  • 15 x 100 metres crawl fast pace – Rest: 20"
  • 100 metres free

 

TOTAL: 3,200 metres

 

Please feel free to contact me for more details or for additional information!

Régis
National Swimmer & Dialogue Leader
Advice
natation en eau libre

Fed up of counting tiles? NABAIJI is going to introduce you to the wonderful world of the open water!

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