Practice counting strokes. Count 10 right-hand entries, then sight on an object, and repeat this a few times. (If you breathe only to one side, count the hand entries on your breathing side.)
Next, sight on every fifth hand (sixth for single-side breathers) entry. Repeat this a few times, then try for every third (fourth for single-side breathers) hand entry.
For those that use T-time, your average 100 pace for 1,000 yards or meters, complete the pick-ups at faster than T-time pace. When doing these hard fartlek repeats, focus on good form and sighting by counting strokes.
Turn back to shore; swim in hard, as if ending your swim in a triathlon. Swim until it is too shallow for you to use a normal catch on your stroke, then get up and run out of the water.
Run with your feet going out to the sides a bit to clear the waves. Repeat this two to three times.
You can carry your goggles along with you; but I wouldnt recommend a wetsuit for this workout.
It is important to do any of the open-water workouts or drills Ive mentioned at a guarded beach. Be sure to be familiar with the depth, currents and condition of bottom. Its a good idea, and more fun, to do these workouts with a partner.
Tom Manzi is a competitive age-group triathlete and USA Triathlon certified Elite-level coach. His clients include professional and amateur triathletes, duathletes, and runners. Tom may be reached by e-mail at firstname.lastname@example.org.Search Active and register online for a triathlon in your area!
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