Block 1 – Accumulation and efficiency: weeks 1–4 of the Momentum OW Mallorca plan

Jul 13
7 min read

The beginning of the journey: building a foundation and confidence

Block 1 of the Momentum OW Mallorca plan covers the first four weeks of training and has a very clear objective: to build a solid base of endurance in Zone 2, improve the efficiency of your swimming and start introducing open water movements progressively.

It is the block where your body gets used to swimming more and better, and where your mind begins to understand that the September sea is prepared, stroke by stroke, in July and August.

Throughout this block you will work mainly in Z1 and Z2, with controlled touches of Z3 and Z4, guided by the Rating of Perceived Exertion (RPE) scale to adapt each session to your level.

How we measure effort: The RPE Scale

To ensure that any swimmer can follow the plan regardless of their pace, we use the Rate of Perceived Exertion (RPE) scale from 1 to 10. Each session indicates which zone you should be in so you can intuitively adjust the intensity.

Z1 – Smooth / Recovery (RPE 3–4): very comfortable pace, you can hold a conversation.
Z2 – Cruising pace (RPE 5–6): your long pace in open water, sustainable for a long time.
Z3 – Threshold pace (RPE 7–8): strong and cheerful effort, accelerated breathing, typical of short competition.
Z4 – Speed / Sprint (RPE 9–10): maximum effort, only sustainable for a few meters.

Week 1 – Base endurance and first progressives

What are we looking for in week 1

In week 1, we focus on two things: accumulating meters in Zone 2 to build your aerobic base and starting to familiarize yourself with open water swimming techniques (orientation, head out of the water, changes of pace). All sessions include a warm-up, technical activation, a main block with A/B options, and a cool-down.

Session 1 – Basic aerobic endurance

Warm-up: 400m (150m crawl + 50m change of style, repeated).
Activation: fins – 2×(2×50m progressive legs + 1×100m crawl, breathing every 4).
Main block – Option A: 4×300m Z2, 30″ rest, even sets with paddles. Option B: 3×600m Z2, 45″ rest.
Cool-down: 200m Z1 very easy.
Total volume: 2.2–2.8 km³

Session 2 – Threshold and changes of pace

Warm-up: 300m Z1 + 4×50m progressive (finish in Z3), 15″ rest.
Activation: 4×50m with paddle in one arm (25m only arm with paddle + 25m crawl accelerating) for each arm.
Main block – Option A: 3 blocks of [3×100m Z3 (15″) + 200m Z2 (30″)], 1' between blocks. Option B: 4 blocks of [4×100m Z3 (15″) + 200m Z2 (30″)], 1' between blocks.
Cool-down: 100m Z1 easy.
Total volume: 2.5–3.4 km³

Session 3 – Open water with progressives

Warm-up: 400m easy.
Activation: 6×50m with fins, 25m strong legs + 25m swimming with orientation (lift head every 4–6 strokes) in Z2, 15″ rest.
Main Block – Option A: Inverted pyramid 600 Z2 → 400 Z2 “stronger” → 200 Z3 → 400 Z2 → 200 Z3 (30″ rest). Option B: 2 pyramids of 600 Z2 → 400 (200 Z3 + 200 Z2) → 200 Z3.
Return to calm: 100m Z1 total relaxation.
Total volume: 2.6–3.2 k

How you should feel at the end of week 1

By the end of week 1, you should feel you can accumulate distance in Zone 2 without feeling like you're pushing yourself to the limit, and that the initial sections in Zone 3 are demanding but manageable. The important thing isn't speed, but maintaining consistent technique while your body adapts to the increased volume and new stimuli.

Week 2 – Efficiency in Z2 and changes Z2–Z3

What are we looking for in week 2

We strengthened the cruising pace in Zone 2 and added more pace changes between Zones 2, 3, and even 4. We continued to integrate open water elements: orientation, head above water, pull buoy work, and group swimming simulation.

Session 1 – Efficiency and rhythm in Z2

Warm-up: 300m (150m crawl + 150m with changes of style or technique).
Activation: 4×100m with fins and 15″ rest (50m easy legs + 50m crawl in Z2 working on the kick).
Main Block – Option A: 4×400m at constant Z2, 30″ rest. Option B: 6×400m in Z2, 30″ rest, alternating odd sets without equipment and even sets with paddles.
Cool-down: 200m Z1 very easy.
Total volume: 2.6–3.3 km³

Session 2 – Changes of pace Z2–Z3–Z4

Warm-up: 400m (200m Z1 + 200m breathing every 3–5 strokes).
Activation: 6×50m with fins and paddle (3 sets per arm), 15″ rest: 25m arm only with paddle + 25m crawl accelerating the last 10m.
Main Block – Option A: 6×250m with 30″ rest; sets 1, 3, 5 in Zone 2, sets 2, 4, 6 with 50m hard (Z3–Z4) + 50m medium (Z2). Option B: 6×250m same + 6×100m with 25m hard in different positions within the 100m.
Return to calm: 200m Z1 total relaxation.
Total volume: 2.4–3.0 km³

Session 3 – Open water swimming at high speeds

Warm-up: 300m Z1 + 4×50m in Z2 with 10 water polo strokes (head out), 10″ rest.
Activation: 4×100m with fins and 20″ rest (25m hard + 75m easy).
Main Block – Option A: 3 blocks of [2×150m Z2 with pull (15″) + 4×50m Z3 without material (15″)], 1' between blocks. Option B: 3 blocks of [2×200m Z2 with pull (15″) + 6×50m Z3 (15″)], 1' between blocks.
Cool-down: 200m Z1 easy (backstroke or breaststroke).
Total volume: 2.6–3.2 km³

How you should feel at the end of week 2

Changes of pace will become more frequent and the challenging sections more distinct. You'll start to notice that you can accelerate and return to your cruising pace without losing technique, something crucial when you have to react to waves, groups, or navigational decisions at sea.

Week 3 – Consolidate volume and technique under fatigue

What are we looking for in week 3

Week 3 builds on the work done to consolidate volume in Zone 2 and further refine technique as fatigue sets in. It's a week where the body begins to feel the accumulated load, which is why we emphasize RPE control and stroke quality.

Session 1 – Aerobic capacity

Warm-up: 300m (200m Z1 + 100m combining legs and other styles).
Activation: fin and cross paddle, 6×50m with 15″ rest (25m arm with strong paddle + 25m accelerating).
Main Block – Option A: 3×(300–200–100) with 30″ rest, all in Z2 except the 100m in Z3. Option B: 2×600 + 2×400 + 2×300 + 2×200, all in Z2 except the 200m in Z3.
Cool-down: 100m Z1 very easy.
Total volume: 2.5–3.5 km³

Session 2 – Changes of pace Z2–Z3

Warm-up: 400m (100m Z1 + 100m other styles + 200m Z2 with pull).
Activation: 8x50m with fins, 20″ rest – first 15m at full speed (Z4) and the rest in Z2; 4 sets of legs only, 4 sets of crawl.
Main block – Option A: 12×100m with 20″ rest in blocks of 3: Z2 / Z3 with paddles / Z2 with pull / Z3. Option B: 20×100m with 20″ in blocks of 5: same pattern.
Cool-down: 200m Z1 very easy.
Total volume: 2.2–3.0 km³

Session 3 – Changes in pace and power

Warm-up: 500m easy crawl + 200m fins (25m legs + 25m one arm swim).
Activation: 8×50m pull + paddles, 15″ rest with 25m medium/strong and 25m strong/comfortable patterns.
Main Block – Option A: 3×200m freestyle (1st constant Z2; 2nd with changes every 50m Z2/Z3; 3rd 100m Z2 + 100m Z3–Z4) + 4×50m (3 hard Z4 and 1 easy). Option B: 5×200m freestyle with progressive structure + 8×50m.
Cool-down: 400m freestyle or very easy backstroke.
Total volume: 2.3–2.9 km³

How you should feel at the end of week 3

You'll likely notice more accumulated fatigue, especially in the second half of the week. Listening to your body is key: if your RPE spikes above what you expected, adjust your distance or intensity. The goal remains to build a base, not burn yourself out.

Week 4 – Block closure and preparation for the next one

What are we looking for in week 4

Week 4 serves as the closing of Block 1: we consolidate all the work done on endurance and efficiency, and leave you in a good position to move on to Block 2. We continue working mainly in Zone 2 with selective touches of Zone 3 and Zone 4.

Session 1 – Progressive Ladder

Warm-up: 300m (150m Z1 + 150m varying styles).
Activation: 4×100m with 15″ rest (75m Z2 + 25m Z3).
Main Block – Option A: 2×[400m Z2 (30″) + 300m Z2 strong (20″) + 2×100m Z3 with paddles (15″)]. Option B: 2×[500m Z2 (35″) + 400m Z2 strong (25″) + 3×100m Z3 with paddles (15″)].
Cool-down: 100m Z1 very easy.
Total volume: 2.6–3.2 km³

Session 2 – Threshold work Z3

Warm-up: 400m (200m Z1 + 200m with bilateral breathing every 3 strokes).
Activation: 6×50m Z2 with 15″ rest, open water swimming lifting your head every 4 strokes.
Main Block – Option A: 2×200m (30″) + 6×100m Z3 (20″) + 12×50m Z3 (15″), maintaining pace from the first to the last. Option B: 4×200m Z3 (30″) + 8×100m Z3 (20″) + 12×50m Z3 (15″).
Cool-down: 100m Z1 relax.
Total volume: 2.2–3.0 km³

Session 3 – Aerobic capacity and power

Warm-up: 400m easy crawl.
Activation: 8×50m with pullbuoy in Z2, 15″ rest (25m dead spot + 25m swimming accelerating).
Main block – Option A: 3 blocks of [4×50m Z4 (20″) + 200m Z2 / 2×50m Z4 (20″) + 300m Z2 / 2×50m Z4 (20″) + 400m Z2], 1' between blocks. Option B: same scheme with 300, 400 and 500m in Z2.
Cool-down: 200m freestyle or very easy backstroke.
Total volume: 2.3–2.9 km³

How you should feel at the end of week 4

By the end of week 4, you should feel that your body is handling the volume better, that Zone 2 is becoming increasingly comfortable, and that the Zone 3 sections no longer feel like an alien experience. The sea of Mallorca is starting to feel closer: you've accumulated weeks of work, your technique has been tested under fatigue, and your mindset understands that preparation is part of the journey.

Your next step: Block 2 awaits you

Block 1 has laid the foundations: aerobic base, swimming efficiency, first contacts with open water movements and the ability to sustain sessions with increasing volume.

Your next step is to enter Block 2, where we will work on capacity and rhythm, with more emphasis on Z3 and more simulation of what you will experience on the day of Momentum OW Mallorca.

But before you click, take a moment: look at everything you've already done in these four weeks and remember that every stroke has been bringing you closer to that day of sea and adventure in Mallorca.

Ready to take the leap to Momentum OW Mallorca?

If you haven't booked your place yet, discover all the details of the Momentum OW Mallorca experience and join us in September to experience the sea in a completely different way.