For faster, interval swim workouts, I tend to favor pools. I know I’m looking at a 25-yard or 50-meter option, and I can plan a workout accordingly. A pool offers a convenient, controlled environment for quality interval training. Not to mention the lane lines, hot showers, accessible kickboards and pull buoys, and pace clocks.

Most of my open water swim workouts are reserved for longer distance training. However, open water does not always have to be about swimming long and steady. Oceans and lakes are great locations for interval training. If your next race includes an open water swim, open water interval training will give you the opportunity to swim at or near your race pace in a similar environment.

First, make sure you have a swim buddy. This is important for safety, and also provides a person to pace with throughout the workout. Just as you would at the pool, make sure you get in a good warm-up before launching into the main swim set. The warm-up will give you the opportunity to gauge the presence of currents, swell, and if you are swimming close to shore, depth. Swim at an easy pace for about ten minutes, and then begin your intervals.

Object Intervals – Choose an object in the distance which you can see clearly, such as a buoy, a rock, or pier. Preferably something that is not moving, such as a boat. From your starting position, swim at race pace to that object. Then swim easy back to start. Repeat this course for each interval, or choose another object in the distance and swim at race pace until you reach it.

Ladders – Ladders can be done in a variety of ways; I usually use stroke count ladders. Start at an easy pace and swim 500 strokes. Then pick up your pace and swim at a moderate intensity for 500 strokes. Finally, swim 500 strokes at race pace. Repeat this for 400, 300, 200, and 100 strokes. You can also start the ladder by swimming at race pace for 500 strokes, then recover for 400, race pace for 300, recover for 200, and finish with 100 strokes at race pace.

Pyramids - The concept here is the same as the ladder, only you start and end at the same stroke count. Swim at a moderate pace for 100 strokes, then race pace for 200, moderate for 300, race pace for 200, and finish with 100 strokes of recovery swimming. Both pyramids and ladders may be repeated given the duration of your workout.

Time Intervals – Many athletes train for marathons and other long distance events using walk/run intervals. The concept is similar, only you are alternating a recovery pace with your race pace. If your watch has an interval timer, you can do any combination of race pace and recovery training.

Buddy Intervals – Give your swim buddy a head start of thirty to sixty seconds. Have your buddy swim at a moderate pace as you sprint to catch up to their feet. Take turns taking the lead, and repeat.

Entry/Exit Intervals – With this type of workout you can incorporate beach starts and transition practice into your open water swims. Start on the beach. Run into the water and swim out past the breakers. Continue swimming for a given amount of strokes (200-500). Turn around and swim back in and onto shore. Run back to your starting point and repeat.

Written by Carrie Smith