Sometimes it can be difficult to unite all the conditions necessary for open water swimming. Training in a swimming pool to prepare for a swim in natural waters is however a very good alternative.

Open water training: preparation in a swimming pool

Unfortunately, pool swimming cannot accurately replicate the real conditions of open water. However, it has certain advantages, such as, for example, making it easier to improve your swimming technique.

Today, Nabaiji offers you a swimming pool workout, adaptable to all levels, in addition to a few swimming tips. This is to train you efficiently ready for a good-quality open water session or competition.

1:15 - 1:30 SESSION


Warm up for about 20 minutes to wake up your joints, muscles and heart rate. Take advantage of this to work in some open water swimming techniques (breathing, orientation, propulsion, etc.).

- 600 metres (100 m crawl / 50 m water polo crawl / 50 m backstroke)
- 200 metres crawl without touching the wall at the turn (no propulsion)

TOTAL: 800 metres


The exercises suggested here, with and without equipment, help improve endurance and force the body to adapt to long distances in a changing environment.

2 x (5 x 200 metres):

- pull buoy crawl
- crawl with fins / swim paddles

Do not forget to hydrate yourself during your rest periods. In open water, refuelling is done directly in the water, so you can practise recreating these conditions in the pool.
TOTAL: 2 000 metres


Wind down by keeping moving so that the body reduces its effort little by little. Prioritise relaxing your muscles and focus on your swimming technique.

- 500 metres crawl, breathing every five strokes (50 m legs with a pull-kick / 50 m arms with a pull-kick)

Working in hypoxia (restricted breathing) will also help you gain endurance, especially at the end of the training session.
TOTAL: 500 metres

SESSION TOTAL: 3 300 metres

Give yourself a pat on the back! The workout is finally over! More than three kilometres in 1:30, I tip my cap! If you want to get stuck into a more substantial workout, you can adapt it to your desires and/or needs.

This type of aerobic swimming training is very effective in preparing for open-water sessions or competitions requiring an adaptation of the body as well as physical and mental stamina.

Try it, you will be proud of yourself!

Finally, don’t forget to stretch and hydrate yourself to prevent muscle aches the next day. And don’t hesitate to take a cold shower to increase circulation and speed up recovery.
See you very soon for a new swimming workout!

Open water training: preparation in a swimming pool


National Swimmer & Dialogue Leader