Workout Focus: Time Efficient Open Water Workout!

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Published on: March 27, 2012

I have a little over 4 months left before I join my 4-person relay on our swim AROUND the Island of Manhattan.  See my past post - Stepping Up to the Challenge - Manhattan Island Marathon Relay

As you can image, preparing myself for a dip in the East River is necessary because I find that a “pool is too constricting for my needs.” Kramer Reference?  Seinfeld? Anyone?


300px Manhattan from helicopter edit1 Workout Focus: Time Efficient Open Water Workout!

Today, thanks to unexpected phone calls and NYC-like traffic, I was left with only 45 of the 75 minutes needed to complete my swimming workout. This scenario generally leaves me with three options:

  1. Decide that the workout is lost – sulk and complain all the way home
  2. Get in the water. Complete the warm-up and the drill set.
    • Congratulate myself for working out despite the difficulty and ignore the fact that I completely skipped the pain of the main set.
  3. Modify the workout to emphasis the main-set and reduce the warm-up
    • Include drills only if time allows – at the end!

I figured Option #1 won’t work because I gave up complaining for lent (it’s not going well…).  Option #2 isn’t helpful because it will help me survive my adventure around Manhattan.  So, today’s workout is a result of Option #3.

Workout Focus: Time Efficient Open Water Workout


1 x 300 Freestyle/Choice Easy

1 x 300 IM Kick/Drill/Swim by 25

Main Set

6 x 250 on 3:40 or Rest = :20 sec – Descend 1-2, 3-4 and 5-6.

Maintain your stroke rate as you descend and use bilateral breathing.  This is 22 minutes and 30 seconds of hard work!  WORK IT!

4 x 150 Pull, Rest = :20 sec. Rotation! Rotation! Rotation!


1 x 200 easy kick/swim by 25

Total: 2800 yards

Optional Drill Set:  4 x 50 on 1:00  Heads-up Free/Free Swim by 25


Keep on Swimming,

Coach Meg


 Workout Focus: Time Efficient Open Water Workout!

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Coach Meg Murphy

Coach Meg Murphy

Physics. Physical Conditioning. Psychological Fitness. Fun.

Learning to love and respect the water is an invaluable gift.  

Learning to care for one's physical health and well-being is the gift of a lifetime.  

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