Open Water 6x200m Race Intensity Intervals

Session Overview

This 45-minute open water session delivers six hard race-intensity intervals of 200m each, building the speed, sighting discipline, and mental toughness you need to race hard in uncontrolled conditions. It’s aimed at experienced open water swimmers who can already navigate and sight confidently.

What You’ll Need

  • Safe open water location with buoy markers or landmarks
  • Wetsuit (if water is below 20°C)
  • Swim tow float for visibility and safety
  • Watch or GPS device with open water swim mode
  • Swimming partner or safety kayak recommended

Warm-Up (12 minutes)

Swim 400m easy (RPE 3–4) in open water, spending the first 200m getting comfortable with the temperature and sighting. Sight every 8–10 strokes during the warm-up. Complete 4 x 25m build efforts (starting RPE 5, ending RPE 7) to prime your cardiovascular system and switch on your fast-twitch fibres before the intervals.

Main Set

Six 200m repeats at race intensity. Use a visible landmark or buoy as your target. Between each rep, swim easy for 90 seconds — don’t stand or hold onto anything. Keep moving throughout rest intervals.

  • Rep 1–2: RPE 7 — controlled race pace, sight every 6 strokes
  • Rep 3–4: RPE 8 — push the effort, maintain your sighting discipline
  • Rep 5–6: RPE 8–9 — maximum race effort, trust your navigation
  • Recovery: 90 seconds easy swimming between each rep

Cool-Down (10 minutes)

Swim 300m easy at RPE 2–3. Use this time to practise relaxed bilateral breathing and to appreciate how your body has adapted to the open water environment. Ease out gradually and make sure you’re fully warmed down before exiting.

Coaching Notes

  • Never swim open water alone — always bring a buddy or inform someone of your location and estimated duration.
  • If you feel cold, anxious, or out of breath, slow down and return to easy swimming. This session should challenge you, not distress you.
  • The harder reps should feel race-realistic — slightly uncomfortable, controlled, but fast. Not a flat-out sprint.
  • Beginners should attempt this in a pool first using 200m pool repeats before taking it to open water.

Training at your own risk. The information provided is for general guidance only and is not a substitute for professional medical advice. Please consult a doctor before starting any new exercise programme, especially if you have any pre-existing health conditions.