You can still follow your scheduled pool swim workouts when training in open water—with a few simple adjustments.
Adapting Pool Sessions for Open Water
Use your environment
Adjust sessions based on available landmarks, buoys, jetties, or shallow areas.
If you can identify “lengths” of around 50–100 m/yd, you can still swim intervals and drills.
Take rest at a buoy, jetty, or in shallow water.
Longer intervals
For steady efforts, swim out-and-back.
GPS distance from your watch is usually more reliable for these swims.
This is also great practice for sighting.
Simplify when needed
Focus on the purpose of the session rather than exact distances.
If needed, swim intervals by time instead of distance.
As long as volume and intensity are roughly right, the session will still be effective.
Example: Pool Session → Open Water Session
Pool sessions often include multiple short repeats with rests. Open water sessions work better when these are grouped into longer, continuous efforts with fewer stops.
Combine short repeats into longer swims.
Take longer, safer rest periods at natural stopping points.
Keep intensity aligned with the original zones.
| Scheduled Pool Session | Revised Open Water Session |
| Warm Up 1 x (100 FS in Z2 + 100 Pull in Z2 + 15 secs rest), 1 x (100 FS in Z2 + 100 Pull in Z3 + 20 secs rest), 1 x (100 FS in Z2 + 100 Pull in Z4 + 20 secs rest). | Warm Up 300 FS in Z2 gradually increasing to Z4, 1 min rest*, 300 Pull in Z2 gradually increasing to Z4. |
| Main Set: 2 x (400 FS in Z4 + 40 sec rests), 2 x (200 Pull in Z4 + 40 sec rests), 2 x (200 FS in Z4 + 40 sec rests), 2 x (100 Pull in Z4 + 40 sec rests). | Revised Main Set: 600 FS in Z4 + 90 sec rest 300 Pull in Z4 + 1 min rest 300 FS in Z4 + 1 min rest 200 Pull in Z4 + 1 min rest |
| Warm Down: 1 x (100 Pull in Z2 + 100 FS in Z2), 1 x (200 Choice in Z2). | Revised Warm Down: 400 Choice in Z2. |
Including Drills
Plan ahead if using swim tools.
Many drills can be done without equipment.
Focus especially on:
Bilateral breathing drills (useful for choppy water and swim direction changes)
Sighting drills, which are essential for open water racing
This is a great opportunity to practise:
Sighting and breathing
Swimming straight without a pool lane line
Open water race skills
If Things Don’t Go to Plan
If intervals or drills aren’t practical:
Complete a steady-state swim for the planned distance or duration
Focus on stroke quality, rhythm, and sighting
Safety First
Swim with a buddy, group, or safety boat whenever possible.
Check entry and exit points before swimming.
Make sure the water and conditions are safe.
Use a bright tow float for visibility and flotation.
Wear a brightly coloured swim cap so boats can see you.
If swimming alone, always tell someone where you’re going.
Key Takeaway
Open water swimming doesn’t need to be perfect.
If your sessions have purpose and are close in volume and intensity, you’ll still achieve your training goals—while gaining valuable open water experience.
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