Kelly Fillnow's Three Pre-Race Specificity Pool Workouts

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