Hi guys, I asked CHATGPT to adapt three Key Swim sessions (threshold strength and speed) for open water, and this is the result:
Perfect, Giuseppe. Here are the three swim sessions (threshold, strength, speed) adapted for open water, replacing distances with times, but maintaining the original stimulus of each workout. The time estimate is based on an average pace of 1’45"/100m but calibrated for intensity and perceived exertion (RPE).
SESSION 1 – Threshold VT2 / Sustainable Pace
Total duration: ~45’
Objective: Develop a sustainable pace (threshold zone, L3b–L4)
Warm-up (8’)
2’ Freestyle
2’ Backstroke
2 x 1’ progressive (from Z1 to Z3) with 15" recovery
Technical activation (4’)
2 x 1’ with internal pace progression
30" recovery between
Central block (28’) 4 continuous 7-minute repetitions structured as follows:
1’ L2 pace (easy, controlled swimming)
2’ L3a pace (pace Medium)
2’ L3b pace (threshold)
2’ L4 pace (intense but sustainable)
1’30" passive recovery between blocks (floating or backstroke)
Cool-down (5’)
2’ backstroke or breaststroke
3’ relaxed stroke
Focus:
Maintain a stable axis, point your feet backwards, control your cadence. Increase your pace but swim compactly.
SESSION 2 – Endurance Strength
Total duration: ~55’
Objective: Develop specific strength in pulling and postural stability
Warm-up (8’)
4’ Freestyle + alternating backstroke
4 x 30" drills (e.g., catch-up, sculling) + 30" freestyle
Main block (3 x 12’) Total 36’ with active recovery between blocks (1’ easy swim)
Block 1 – Paddles + Pullbuoy (5’)
L3a/L3b rhythm, low stroke rate, maximum extension
Block 2 – Pullbuoy only (4’)
Focus on axis, roll, and stability
Block 3 – Compact freestyle (3’)
Rhythm Sustained, compact, powerful stroke
Cool-down (5’)
2’ Backstroke
3’ Freestyle
In the sea: If you don’t have paddles or a pullbuoy, replace them with countercurrent strokes or single lateral breathing to increase the mechanical load.
SESSION 3 – Speed / VO2max
Total duration: ~50’
Goal: To stimulate maximum swimming speed, lactic acid, and VO2max tolerance
Warm-up (6’)
2’ Free Crawl
2’ Backstroke
2 x 1’ alternating freestyle and kick
Core (35’) Metabolic zigzag work: 7 sprints interspersed with slow swimming (cruise)
Sprint Duration Cruise Recovery
1 - Max 30" 2’ 30"
2 - Strong 45" 2’ 30"
3 - Max 1’ 2’ 30"
4 - Max 1’ 2’ 30"
5 - Max 1’ 2’ 30"
6 - Strong 45" 2’ 30"
7 - Max 30" 2’ —
Note: Cruise = relaxed, continuous L2 swimming. If in the sea, use visual cues for sprinting (e.g., buoys, rocks, 30–60 m passes).
Cool-down (5’)
5’ continuous, relaxed swimming
If you want to make these sessions modular:
You can repeat the central block twice on days when you have more time (e.g., 60’ sessions).
Or cut the activations to make a shorter 30–35’ version.
If you’d like, I can also turn them into a training PDF, with a suggested timer, mental cues, and RPE. Let me know.