Hi, I'm very new to this forum, but glad I stumbled across it.
I am a long time runner (avg 30-40 miles/wk), grew up around the water, but not swimming competitively, or even training. I've recently stated swimming freestyle regularly 2-3 times a week and am up to a longest swim of approx1000-1100 meters. there is a 2 mile openwater charity swim that I want to complete (not race or win, but complete) in 10 weeks.
Can anyone suggest a progressional workout to take me from 1000M to 2 miles in 10 weeks? Or, a resource that I should checkout for something like this?
thanks so much.
In addition to the workouts Karl S provided, both Gail Bernhardt's and Joe Friel's books for triathletes provide workout designed to get you through swims up to 1 mile +. The usms discussion forum also has workouts for tri, open water and high volume, but you will probably need to adjust them down to fit your capability. In my opinion you should try:
Get your workouts to at least 1500m to 2000m as soon as you can.
Try to increase your workouts to at least 4 or 5 times per week, if you can.
Swim at least 1 or 2 3000m swims before you reach the week before the event. First one maybe broken - 2x1500m with 1 to 2 min. break in the middle. Then try 3000m resting/floating or whatever when you need. This will help build confidence.
Try to swim at least 1000m a few times in the open water environement in which you will be swimming i.e., lake. river, ocean, bay. NOt just pool swims.
Taper the week before the event cutting back the volume - but be sure you get in some intense swims that week and at least an a warmup swim the day before. Let your muscles recover the final week from the workouts.
Good luck.
In addition to the workouts Karl S provided, both Gail Bernhardt's and Joe Friel's books for triathletes provide workout designed to get you through swims up to 1 mile +. The usms discussion forum also has workouts for tri, open water and high volume, but you will probably need to adjust them down to fit your capability. In my opinion you should try:
Get your workouts to at least 1500m to 2000m as soon as you can.
Try to increase your workouts to at least 4 or 5 times per week, if you can.
Swim at least 1 or 2 3000m swims before you reach the week before the event. First one maybe broken - 2x1500m with 1 to 2 min. break in the middle. Then try 3000m resting/floating or whatever when you need. This will help build confidence.
Try to swim at least 1000m a few times in the open water environement in which you will be swimming i.e., lake. river, ocean, bay. NOt just pool swims.
Taper the week before the event cutting back the volume - but be sure you get in some intense swims that week and at least an a warmup swim the day before. Let your muscles recover the final week from the workouts.
Good luck.
