Race Specific Training

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noun - Race Specific Training is a key element of the Pyramid of Open Water Success. It refers to simulating open water race conditions in the pool or acclimating the swimmer to such conditions during open water training sessions. This includes pace-line sets, leap-frog sets and deck-ups. Pace-line sets are where groups of swimmers closely draft off of one another in the pool, changing pace and leaders throughout the set (e.g., 3 x 1000 with a change of leader every 100). Leap-frog sets are another example where the last swimmer in the pack sprints to the front of the group every certain distance (e.g., 100 meters) or amount of time (e.g., 2 minutes). Deck-ups (e.g., 10 x 100 @ 1:30) are where swimmers must immediately pull themselves out of the water and dive back into the pool after every certain distance (e.g., 100). This simulates on-the-beach finishes when an athlete is swimming horizontally for a length of time and then must suddenly go vertical to run up to the open water finish. Deck-ups also assist the swimmer's preparation to make quick tactical moves during a race or T1 transition, or in response to unexpected tactical moves by one's competitors because there are often heart rate spikes during a race.


Pyramid of Open Water Success

The Pyramid of Open Water Success is an open water swimming training concept developed by Steven Munatones of the World Open Water Swimming Association. Its purpose is to educate and inspire open water swimmers and coaches to comprehensively prepare themselves or open water swimmers or triathletes to properly train for all aspects of the sport of open water swimming or the swim legs of triathlons.

7 Elements of the Pyramid of Open Water Success


Pyramid of Open Water Swimming Success, Seven Essentials of Open Water Swimming Success

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