by Jay Prasuhn June 30, 2022

In continuation of last week’s brilliant Three Tips for Perfect Pool to Open Water Confidence by former pro Donna Phelan, we get together with Kelly Fillnow for a bit of workout specificity. The Kona-bound pro and head of Fillnow Coaching sharpens her race-day swim with specific workouts ahead of a race.

But what kind of specificity? We asked, and she gave us three key workouts she does in-pool to get ready for the dynamics of race day open water swimming. From head-up sighting drills to “go-out-hard-at-the-gun” high heart rate efforts, these are all done with race day at the lake, out in the ocean or in the river in mind. If you’re not familiar with some of the drill terms (things like the Tarzan Drill, etc.), they can be found easily online.

 “These are all open water-specific workouts,” Fillnow says. “I feel like a lot of athletes don't practice open water skills and then they get to open water and panic, but it can definitely be worked on in the pool!”

 

Workout 1

"I like to do this workout to practice drafting, getting comfortable staying on feet," Fillnow says, "and also preparing for two-loop courses with the deck-ups!"

  • 400 easy free warm-up with perfect form: 20
  • 300 w/ fins as kick 50 on back, 25 left side kick, 25 right side kick
  • 200 easy pull w/ paddles + buoy: 204 x 50s as ½ lap Tarzan Drill, free to wall
  • 4 x 75: 15
  • --25 Tarzan, 25 easy, 25 FAST: 15
  • 5 x 200 Drafting with a partner(s) at race effort with a deck-up after each 200: 30 (alternate leading lane and drafting - notice the difference in effort at the same speed) 
  • 200 pull nice and easy recovery: 30
  • 8 x 25: 10 FAST!!
  • Cool-down as needed


Workout 2

One workout I like to do in a training cycle is getting started right at race pace with no warm-up," she says. "A lot of races don’t allow in-water warm-ups, so practicing starting at race pace helps the body prepare for the specifics of race day."

 

  • 400 @ Race take-out effort, sighting 2 times each 25, 400 settle into race pace sighting 1 time each 25: 45
  • 300 @ race take out effort sighting 2 times each 25, 300 settle into race pace sighting 1 time each 25: 45
  • 200 @ race take out effort sighting 2 times each 25, 200 settle into race pace sighting 1 time each 25: 45
  • 100 @ race take out effort sighting 2 times each 25, 100 settle into race pace

 

Workout 3

"I like to do this set to prepare my body for the hard race take-out effort," she says, "straight into settling into race pace. (And I recommend this one with a warm-up!)

  • 300 easy warm-up with perfect form: 20
  • 400 as 25 drill choice, 25 free, 25 kick choice, 25 free with fins: 20
  • 600 as 25 build, 25 easy, 50 build, 50 easy continuous: 30
  • 3-5 x (100 race start speed sighting 2 times each 25: 10, 300 at race pace sighting 1 time each 25: 15, 100 easy: 30)
  • 200 light c-d choice

 

Jay Prasuhn
Jay Prasuhn



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Size Chart

QUINTANA ROO BICYCLE SIZE GUIDES

View our size charts to see what size is best for you. After purchasing a new QR bicycle, our team will reach out to you to confirm your order and sizing information to be sure you have selected the optimum size.


V-PR + X-PR SIZE GUIDE

Find your frame sizes for the following bikes

V-PR | X-PR

SELECT YOUR HEIGHT

  • FRAME SIZE
    48

  • FRAME SIZE
    48

  • FRAME SIZE
    48

  • FRAME SIZE
    48

  • FRAME SIZE
    48
    OR
    50

  • FRAME SIZE
    48
    OR
    50

  • FRAME SIZE
    50

  • FRAME SIZE
    50

  • FRAME SIZE
    50
    OR
    52

  • FRAME SIZE
    52

  • FRAME SIZE
    52
    OR
    54

  • FRAME SIZE
    52
    OR
    54

  • FRAME SIZE
    54
    OR
    56

  • FRAME SIZE
    54
    OR
    56

  • FRAME SIZE
    54
    OR
    56

  • FRAME SIZE
    56
    OR
    58.5

  • FRAME SIZE
    56
    OR
    58.5

  • FRAME SIZE
    58.5

  • FRAME SIZE
    58.5

  • FRAME SIZE
    58.5

  • FRAME SIZE
    58.5



On the border of two sizes?
The right size may depend on certain body measurements and your riding style. Feel free to contact us at any time regarding sizing questions - our product specialists are experienced with finding riders the right fit by cross-referencing your information with our QR Rider Fit database.
Measure for Maximum Performance
If you're not transferring measurements from a similar triathlon specific bike, to get completely "dialed in" for maximum performance, we recommend you see a reputable professional bike fitter that can fit you to your new Quintana Roo.

V-PRi SIZE GUIDE

Find your frame sizes for the following bikes

V-PRi

SELECT YOUR HEIGHT

  • FRAME SIZE
    S

  • FRAME SIZE
    S

  • FRAME SIZE
    S

  • FRAME SIZE
    S
    OR
    M

  • FRAME SIZE
    S
    OR
    M

  • FRAME SIZE
    M

  • FRAME SIZE
    M
    OR
    L

  • FRAME SIZE
    M
    OR
    L

  • FRAME SIZE
    M
    OR
    L

  • FRAME SIZE
    L

  • FRAME SIZE
    L

  • FRAME SIZE
    L

  • FRAME SIZE
    L



On the border of two sizes?
The right size may depend on certain body measurements and your riding style. Feel free to contact us at any time regarding sizing questions - our product specialists are experienced with finding riders the right fit by cross-referencing your information with our QR Rider Fit database.
Measure for Maximum Performance
If you're not transferring measurements from a similar triathlon specific bike, to get completely "dialed in" for maximum performance, we recommend you see a reputable professional bike fitter that can fit you to your new Quintana Roo.

PRSERIES SIZE GUIDE

Find your frame sizes for the following bikes

PRsix2 | PRsix | PRfive2 | PRfive | PRfour

SELECT YOUR HEIGHT

  • FRAME SIZE
    48

  • FRAME SIZE
    48

  • FRAME SIZE
    48

  • FRAME SIZE
    48

  • FRAME SIZE
    48
    OR
    50

  • FRAME SIZE
    48
    OR
    50

  • FRAME SIZE
    50

  • FRAME SIZE
    50

  • FRAME SIZE
    50
    OR
    52

  • FRAME SIZE
    52

  • FRAME SIZE
    52
    OR
    54

  • FRAME SIZE
    52
    OR
    54

  • FRAME SIZE
    54
    OR
    56

  • FRAME SIZE
    54
    OR
    56

  • FRAME SIZE
    54
    OR
    56

  • FRAME SIZE
    56
    OR
    58.5

  • FRAME SIZE
    56
    OR
    58.5

  • FRAME SIZE
    58.5

  • FRAME SIZE
    58.5

  • FRAME SIZE
    58.5

  • FRAME SIZE
    58.5



On the border of two sizes?
The right size may depend on certain body measurements and your riding style. Feel free to contact us at any time regarding sizing questions - our product specialists are experienced with finding riders the right fit by cross-referencing your information with our QR Rider Fit database.
Measure for Maximum Performance
If you're not transferring measurements from a similar triathlon specific bike, to get completely "dialed in" for maximum performance, we recommend you see a reputable professional bike fitter that can fit you to your new Quintana Roo.

SRSERIES SIZE GUIDE

Find your frame sizes for the following bikes

SRsix | SRfive

SELECT YOUR HEIGHT

  • FRAME SIZE
    XS

  • FRAME SIZE
    XS

  • FRAME SIZE
    XS
    OR
    S

  • FRAME SIZE
    XS
    OR
    S

  • FRAME SIZE
    XS
    OR
    S

  • FRAME SIZE
    S

  • FRAME SIZE
    M

  • FRAME SIZE
    M

  • FRAME SIZE
    M

  • FRAME SIZE
    M
    OR
    L

  • FRAME SIZE
    M
    OR
    L

  • FRAME SIZE
    L

  • FRAME SIZE
    L
    OR
    XL

  • FRAME SIZE
    XL

  • FRAME SIZE
    XL

  • FRAME SIZE
    XL

  • FRAME SIZE
    XL

On the border of two sizes?
The right size may depend on certain body measurements and your riding style. Feel free to contact us at any time regarding sizing questions - our product specialists are experienced with finding riders the right fit by cross-referencing your information with our QR Rider Fit database.
Measure for Maximum Performance
If you're not transferring measurements from a similar triathlon specific bike, to get completely "dialed in" for maximum performance, we recommend you see a reputable professional bike fitter that can fit you to your new Quintana Roo.