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Endurance

open-water race preparation

v1

Evidence-based 1-week build and taper program for intermediate swimmers (1:50-2:30/100m pace) targeting events like a 5K.

Available
swimmingopen-waterendurancetriathlonracing

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FitnessGrid is an AI coach that plans your week and adapts as you go. Install open-water race preparation and your coach will follow this protocol every week, learn from what you actually do, and adjust on the fly.

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Procedure

  1. Assess Baseline & Context

    • Verify the user's current pace falls within the intermediate range (1:50 to 2:30 per 100m).
    • Determine if the current week is a standard "Build" week or if the user is within two weeks of their race (Taper phase).

  2. Generate Build Week Program Use create_week and create_workout to schedule the following structure:

    • Monday (Technical & Aerobic): 400m sets interspersed with technical drills at a moderate aerobic pace.
    • Tuesday (Threshold/Intervals): Main set of 4–8 x 200m at high intensity with short rest.
    • Wednesday (Recovery): Active recovery swim (<1,500m) or mobility work.
    • Thursday (OW Specificity - Pool): Drills for bilateral breathing and "sighting" (lifting head without dropping hips).
    • Friday (Anaerobic/Speed): 25m–50m sprints with full recovery to practice pace changes.
    • Saturday (Long Swim): Sustained distance (1.5x to 2x race distance) at a steady aerobic effort, preferably in open water.
    • Sunday: Rest.

  3. Apply Progression Rules

    • Advise the user to increase total weekly volume by no more than 10% per week.
    • Ensure intensity increases (e.g., shorter rest) only occur after two consecutive weeks of consistent form at the current level.
    • Shift the training ratio from 80% pool / 20% open water toward 50/50 as the race date approaches.

  4. Implement Taper Protocol (Race Prep) If the user is within 14 days of a race, adjust the volume using update_workout:

    • 2 Weeks Out: Reduce total volume to 75% of peak.
    • 1 Week Out: Reduce total volume to 50% of peak.
    • Maintenance: Replace explosive bursts with sustained moderate efforts (85% effort) to maintain cardiovascular readiness.
    • Race Morning: Instruct a 15–35 minute warm-up in the water to mitigate cold-water shock.

  5. Deliver Coaching Cues Incorporate these cues into the workout notes via add_exercise or update_workout:

    • Sighting: "Eyes on the horizon, not the water." Use "alligator eyes" to sight without dropping hips.
    • Pacing: "The effort elevator"—do not rush to the top floor (max effort) in the first 500m.
    • Stroke: "Reach and glide" to maximize distance per stroke (DPS).
    • Buoy Turns: Use buoys as a trigger to reset technical focus or initiate tactical pace changes.

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