How do I achieve the 1k in 15 min? How to prepare for 4k OW?
Former Member
Hey experienced swimmers, really need your help; 40 year old dude here who only recently returned to swimming.
Currently swim 100m in 1minute 21, 1k in under 17 minutes and 2k in about 34 minutes in a 25m pool without pushing myself too hard... Goal is 1k in 15 min in the shortish term - and I want to do a 4k OW swim in 11 months' time.
Major restrictions: No Masters, squads, coaching or even lane ropes where I live at the moment (Bavarian village), and only can train 2-3 times a week for about 1.5 hrs in a 25m pool (though there is a 50m one outdoors in summer.) Have kickboard and paddles for drills but nothing else.
Thanks in advance - all and any advice on training, plans, tools, drills and even nutrition appreciated!
Parents
Former Member
What I have read suggests making steady, regular increases in mileage per workout. So start out at x or.x miles per workout and do that for a month. Then increase your distance by half a mile per workout and do that for a month. The third month increase your mileage by another .5 miles. I am doing the same approach; however, I am increasing at .25 miles a month to give my lazy joints a chance to adapt. Also, get into the open water whenever you have a chance. I found out the other day, I am a strong pool swimmer, but OW is a different playing field. Good luck!!!
What I have read suggests making steady, regular increases in mileage per workout. So start out at x or.x miles per workout and do that for a month. Then increase your distance by half a mile per workout and do that for a month. The third month increase your mileage by another .5 miles. I am doing the same approach; however, I am increasing at .25 miles a month to give my lazy joints a chance to adapt. Also, get into the open water whenever you have a chance. I found out the other day, I am a strong pool swimmer, but OW is a different playing field. Good luck!!!
