Open Water Speed Pyramid: 4×300m Descending Pace Session

Session Overview

This open water speed pyramid applies structured interval training to your race environment. Four 300m efforts at descending pace — each faster than the last — develop your ability to accelerate mid-race and surge through the final stretch of the swim leg. Ideal for intermediate triathletes preparing for Sprint or Olympic distance races in open water conditions.

What You’ll Need

• Open water venue with a measured or sightable 300m course (lake, reservoir, or sea)
• Wetsuit (if permitted and water temperature is below 22°C)
• Open water safety buoy
• Swim buddy or lifeguard supervision — never swim open water alone
• GPS open water watch (optional but helpful for pacing)

Warm-Up (10 minutes)

Enter the water and take 5 minutes to acclimatise to the temperature — dunk your face, let water into your wetsuit collar, and regulate your breathing. Then swim 200m at easy pace, including 2×25m sighting drills where you lift your head every 5 strokes to locate your target landmark. Get comfortable with the conditions before the main set begins.

Main Set

Four 300m efforts with 60 seconds rest between each. Each effort should be faster than the previous — start conservatively to allow the acceleration. Use a fixed landmark on the far shore to maintain a straight line throughout each rep.

• Rep 1: 300m at steady effort, RPE 6/10 — rest 60s
• Rep 2: 300m at race effort, RPE 7/10 — rest 60s
• Rep 3: 300m at hard race effort, RPE 8/10 — rest 60s
• Rep 4: 300m all-out effort, RPE 9/10 — rest as needed before cool-down

Cool-Down (5 minutes)

Easy 200m swim back to your start point, focusing on long, relaxed strokes and steady breathing. Practise your beach exit — stand, lift your goggles, and walk quickly out of the water. Running on uneven ground when fatigued risks a fall.

Coaching Notes

• Sighting is the biggest speed drain in open water — minimise it by picking a landmark 400m+ away and sighting every 10–12 strokes.
• Don’t skip the warm-up acclimatisation in cold water — cold shock significantly impairs pace and breathing in the first 100m.
• To make it easier: reduce to 3 reps or shorten efforts to 200m.
• To make it harder: shorten rest to 30s between efforts, or add a fifth rep.
• Aim to do this session weekly for 4 weeks before a spring race to calibrate your open water race effort.