Workout Description

Why This Workout Is Hard

This is a long monostructural couplet with moderate skill demands. A 1000 m swim challenges breathing control, technique, and open-water confidence, while a 1000 m paddle taxes shoulders and trunk endurance. Volume is manageable, but duration (30–45 minutes for most) and environmental factors elevate difficulty. Low external loading, but technical proficiency and aerobic stamina are vital.

Benchmark Times for Swim Paddle

• Elite: <30:00
• Advanced: 35:00-38:00
• Intermediate: 40:00-42:00
• Beginner: >50:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): Primarily aerobic, sustained work over 30+ minutes. Heart rate stays sub-threshold with steady pacing and minimal spikes if technique is efficient and breathing is controlled.
• Stamina (8/10): Continuous arm, shoulder, and trunk output with minimal rest. Repeated strokes demand muscular endurance, especially in lats, delts, and core stabilization.
• Speed (4/10): Smooth, efficient stroke rate and quick turns/sighting matter. Speed gains come from technique and pacing, not frantic cycling.
• Flexibility (3/10): Requires comfortable shoulder overhead position, thoracic extension, hip extension, and ankle/foot mobility, but not extreme ranges.
• Power (2/10): Short accelerations off the start or around buoys help, but overall the event rewards steady output versus explosive efforts.
• Strength (1/10): No heavy external load or high-force requirement. Strength contributes minimally compared to technique and engine.

Movements

• Swim
• Paddle

Scaling Options

Scale to: 800 m Swim + 800 m Paddle • 1000 m Swim with fins + 1000 m Paddle on knees • 1000 m Swim + 1000 m Row/Ski (if no paddleboard)

Scaling Explanation

These options reduce distance, lower skill demands, or substitute accessible monostructural work while preserving steady aerobic pacing and upper-body endurance.

Intended Stimulus

Steady cardio with a strong aerobic engine and calm technique. You should feel controlled but challenged, breathing rhythmically and keeping strokes smooth. The swim sets your breathing and stroke cadence; the paddle loads shoulders and core endurance. Aim to negative split slightly, finishing the paddle with consistent pressure without redlining early.

Coach Insight

Pace the first 200–300 m of the swim to lock in breathing, then settle into sustainable strokes. On the paddle, keep long pulls and a stable torso; small corrections beat big wobbles. Most important: sight regularly and swim straight—wasted yards cost minutes. Avoid sprinting the first 100 m, overreaching your stroke, or holding breath. Shorten rest at turns, and keep transitions deliberate and quick.

Benchmark Notes

Times are set from cap (50:00) down to elite (30:00). Newer athletes may flirt with the cap, intermediates should finish 36–42 minutes, and advanced athletes target near or below 35 minutes. Conditions (pool vs. open water, current, board style) can shift results by several minutes.

Modality Profile

Both components are monostructural. The swim and paddle emphasize cyclical endurance with no barbell or gymnastics. Execution is driven by technique, breathing, and consistent stroke mechanics rather than loaded movements or skill-based gymnastics elements.

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