Training levels

  • Beginner 1. Continuous pace session:

    Warm up + go to the line of buys + swim 3 buoys in a row and go back + come back to the beach + stretching.
    Style and drills: crawl with bilateral breathing and frontal breathing (to orientate).
    Distance: 1000 meters (example from Barceloneta beach)

  • Beginner 2. Intervallic session:

    Warm up + go to the buoys + 4 sets from buoy to buoy (100m aprox) stopping 1 minute in each buoy + come back to the beach + stretching.
    Style and drills: crawl alternating bilateral breathing and frontal breathing + breaststroke in static mode for recovering
    Distance: 750 meters (example: Bogatell beach).

  • Intermediate level 1. Continuous pace session:

    Warm up + 1500m (with middle stops to regroup swimmers) +stretching.
    Style and drills: crawl with bilateral breathing and frontal breathing (to orientate).
    Distance: 1500 meters (example in Barceloneta beach, ATTENTION with the spike area).

  • Advanced level 1. Continuous pace session

    Warm up + 2500 meters, comfortable pace + stretching
    Style and drills: crawl with bilateral breathing and frontal breathing (to orientate).+ swimming side to side or hands to feet with other swimmers.
    Distance: 2500 meters (example from Nova Icaria beach).

  • Advanced level 2. Intervallic session

    Warm up + 5 buoys without feet + 4 sets 1 buoy go and back with 30” recovering between sets + 5 buoys crawl + stretching.
    Style and drills: crawl with/without feet, frontal breathing.
    Distance: 2150 meters (example from Sant Miquel beach .

  • Swimrun training 1. Beginners training:

    Warm up + 3 blocks: 100m swimming (parallel to beach) + 400m running + 200m swimming + 400m running. Rest one minute between each block. Cleaning material and stretching at the end.

    Style and drills: crawl without feet + running.

    Objective: to get experience in body-temperature changes and use of different equipment.
    Distance: 900 meters swimming, 2400 meters running.

  • Swimrun training 2. Advanced training:

    Warm up + 2km running + 5 sets of: 200m swimming and 500m running + 400 metros swimming + inverse track ( 6kms aprox). Clean your material and strech.

    Style and drill: crawl without feet, using pullboy, swimblades and hydration can.

    Objetive: to adapt to continuous changes.

    Distance: 1400 meters swimming, 10 km running (aprox).