Open-Water Swimming Workout Bootcamp

  • By Jené Shaw
  • Published Apr 9, 2013
A group start is part of this one-hour workout. Photo: Nils Nilsen

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).

Below is a group “Triathlon Bootcamp” workout that USAT Level II triathlon coach Jackie Arcana does with her XCELL Performance Group in Henderson, Nev. Now that it’s nearing open-water workout season, grab a group of friends and try this fast and fun 60-minute session.

Triathlon Bootcamp

Minutes 0–5: Group dynamic warm-up, including arm swings, leg swings and general dynamic stretches
6–10: Swim drills in open water
11–26: 15-minute open water swim with a group start
25–50: Run 20 minutes or two miles
51–55: Do 30 pushups, 15 burpees and 50 roman twists
55–60: Cool-down group stretch

RELATED: Open-Water Swimming Tips From The Pros

FILED UNDER: Race Tips / Swim / Training TAGS:

Jené Shaw

Jené Shaw

Jené Shaw is a contributor for Triathlete magazine, a six-time Ironman finisher and a USAT Level 1 certified coach

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