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!!!
Absolutely makes sense. Will try to follow that pattern of gradually increasing distance and doing what Mick suggests.Thanks heaps!
Must try to fit in some OW before the race. I have only limited experience of that and heard some scary stories from triathletes, especially about thrashing limbs in the beginning.
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!!!
Absolutely makes sense. Will try to follow that pattern of gradually increasing distance and doing what Mick suggests.Thanks heaps!
Must try to fit in some OW before the race. I have only limited experience of that and heard some scary stories from triathletes, especially about thrashing limbs in the beginning.
