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這一次的開放水域訓練，繼上週的轉換訓練，又給了學員充足的臨場實戰感，顯然初階的鐵人三項選手們，除了需要充分溫柔的呵護之外，也要適時創造模擬環境，讓他們感覺自己的確是在玩真的，才會產生一種「我是選手」的真實感。
當然除了Youtub影片中綜藝味十足的實錄之外，還是有正式的課表讓大家參考，回憶一下當天除了刺激的比賽外，到底學了些什麼？
課程名稱：PINKY&HERO賽事訓練班
日 期：11月19日
教 練：聖傑、伯恩
跟課天使：咖哩
場 地：松運
當日主題：開放水域第一次實作
訓練內容：
1. 熱身：100M混合 (25M捷+25M蛙) 2. 水性適應: (1) 水母漂 (2) 淺跳式入水 (3) 抽筋自解 (4) 踩水 (立泳) 3. 蛙式、捷式技術練習： (1) 200M (25M616+25M捷式) (2) 200M (25M蛙式踢腳+25M蛙式) 4. 開放性水域模擬訓練： (1) 團體跟游技巧(200M) (2) U轉彎技巧(200M) 5. 體能訓練(30分鐘)：如下圖 (1) 個人水陸體能100M*3 (跳水→50M→U型轉彎→陸上體能(30秒)→跳水→50M) (2) 團體水陸體能接力體能對抗*3 (跳水→25M→U型轉彎→25M→陸上體能(30秒)