top
21Day Fix Series Real Time Workouts
Get Free Online Coaching from Coach Rich Dafter
21 Day Fix Sample Real Time Workout

Free 21 Day Fix Sample Workout

Free Coaching

Best Deal

Save $50-$115.00

Free Coaching

Stream Workouts

Superfood Nutrition

Diet & Weight Loss

Shop Fitness

Shop Health

Shop Running

Shop Polar

Visit My Blog

Contact

Home

Knowledge Base

Triathletes - What to do Without Access to a Pool

by Tom Manzi - UltraFit.com

Lately, many of the athletes I coach, who are in the midst training for a triathlon, must travel for vacation or business to an area that has open-water swimming available, but no pool access. Open water is a great place to do long endurance-type swims, but there are also other skills to work on. Below is a list of some of the workouts Ive suggested for my athletes:

  • Sighting: During a long swim, sight on a stationary object that is on land. If available, it is also good to sight on a buoy that is out in the water.

    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.

  • Fartlek: After an easy warm-up, do 5 to10 x 60 seconds hard with an easy two- to three-minute steady swim in between each pick-up. Try to swim the hard part at sprint triathlon pace.

    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.

  • Beach starts and beach entry: Practice getting into the water with a running start from a flat beach. If there is surf, practice getting through the surf and swimming a straight line for about two minutes away from beach.

    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.

  • Run - swim - run - swim: A fun workout on a flat sandy beach is to start out running aerobically for about three minutes along the beach. Enter the water easy, try to drop your heart rate a bit and then swim for three minutes. Repeat this sequence a few times.

    You can carry your goggles along with you; but I wouldn’t recommend a wetsuit for this workout.

    It is important to do any of the open-water workouts or drills I’ve mentioned at a guarded beach. Be sure to be familiar with the depth, currents and condition of bottom. It’s 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 tmanzi@ultrafit.com.

back to top

Offers and Opportunities

Save Between $50.00 and $200.00 with a Fitness and Nutrition Bundle
Team Beachbody Challenge Packs

Save $12.00 on Superfood Dense Shakeology on Home Direct with $2.00 Shipping!
Superfood Dense Shakeology

Find out How to Lose Weight Without Exercise with 2B Mindset
Bethany's 2B Mindset Results

Join My Team and Get Complete Support Running Your Own Fitness and Health Business
Become a Team Beachbody Coach

Sign Up for Your Best Deal on Beachbody On Demand Streaming Workouts or Get the 14 Day Free Trial
Beachbody On Demand 14 Day Free Trial

On
Facebook
On
Twitter
On
Instagram
Team Howtobefit on Facebook Team Howtobefit on Twitter Team Beachbody Coach Rich Dafter on Instagram

Team Beachbody Coach Rich Dafter

Hi, I'm Rich Dafter - full time dad, life-long runner, Team Beachbody Coach and Polar Global Ambassador. By the Grace of God, I have been able to raise my kids working from home by helping people get healthier, fitter and have better quality of life as a full-time Team Beachbody Coach since 2007. more...

Family owned and operated since 1995
Top      

The goal of Team Beachbody is to provide you with solutions to reach your health and fitness goals.
Click here to learn more about Team Beachbody Coach Rich Dafter.


© 2019 Howtobefit.com  -  About   -  Contact  -  Join My Team  -  Coach Earnings Statement  -  Site Map  -  Shop -  Home