For the next month, after your warm up and drills, divide your 800m into intervals and do one set per workout: 8 X 100m with 15 sec rest; 4 x 200m with 20 sec rest; 3 x 300 with 25 sec rest; 2 x 400m with 30 sec rest. Try swimming it at the pace you will be swimming in the race. This is not sprinting. If you can complete these, you can complete the race. If you have to go slower, then do so. Try swimming your 800m in the pool at a slower pace just so you can finish it.

If your delts are tired, you may be performing your catch wrong. After you've recovered your arm and extended it, you may be pushing straight down on the water instead of "reaching over a barrel" to begin your catch. Also have someone look at your form to see if you're rolling on your side enough and not swimming flat in the water. If you're swimming flat (on your stomach like a barge), your arm recovery can be awkward causing your delts to fatigue.

As far as "how far to swim in open water?", you can: 1) swim for time and add 2-4 minutes that you should be able to finish 800m; 2)have someone with you in a kayak/canoe/boat with a GPS unit and they can accurately measure the distance.

1.) Fisting drill - For a 1/2 length only swim with your hands closed like fists, concentrate on bending your elbow after your reach in the water and feeling the water on your fore arm as you begin to pull. Don't rush this, your arm will move through the water very quickly due to less resistance from closed hands. After your half lap, open up your hands and feel the difference in your pull. You can do 25m or 50m, nothing fast, but take about 30 seconds to recover after each 1 as they can be a little tiring. 4-6 should be fine for now.

2.) Try dragging your finger tips on the water as you recover wth each arm, this will halp you maitain proper form through out your recovery(high elbows). Sam as above 25-50m lengths should do it.

3.) Swim with a tennis ball under your chin and try to keep it there for for lengths of 25m, rest after each for at least 30 sec, this will help develop an efficient breathing technique.

If you should require any aditional assistance, don't hesitate to contact me, I have been swimming for over 25 years and have coached several triathletes in the past years.

-Anthony