I have a goal of being able to do a 7 to 8 mile open water swim.
What kind of training program will get me there? What type of workouts leading up to the attempt? Should I do the full distance at least once prior so I know I can do it, or if I do 5 miles comfortably, then I know I can do the 7?
I was going to try it this year, but I don't think I am ready, so I will attempt it one year from now.
Also, what type of nutrients and fluids should I have my escort bring?
One final question, what is the optimum water temperature for this attempt? I will be using a wetsuit. Is there any precautions regarding jelly fish?
Any one with long distances have experiences to share?
Former Member
I assume you intend to race the 8 miles ?
A decent swimmer would swim 8 miles at medium pace with reasonable ease.
Lets say you can swim 400 m in under 5 mins (say 4:40 for 400 yards) then you need to start thinking about what pace you will swim 8 miles at....eg 1:10 ,1:15,1:20 for 100 yards etc ??
Do a few time trials of 1000 yards at your hardest pace to get a better idea.I wouldn't race or even bother swimming the distance prior to the event unless your are really doubtful.In this case you may be better off using the first one as a test case.Certainly don't race long distance within 10 days of the actual event.
I would want to be doing a minimum of 4-5 sessions a week of about 4500 yards.About 2500 yards should be a main set of speed endurance.(reasonable pace and short rest).After about 1500 yards of warm up and drills .
eg Main Set: twice thru (3x 200 on time to give 20 secs rest)
(6x 100 """""""""""""""""15secs rest)
(4x 50 """"""""""""""""""5 secs rest)
NB: The time for the 100 should pace @ 80% of your best for 100m plus the 10 sec rest.
You have to be able to find your race pace, swim a 1000m or yds at brisk pace. Then divide that time by 10, this will give you an idea of the pace you want to go. If you swim that in 15 min your time would be 1:30, 20 min would be 2:00 min per hundred. Then do your repeats with a rest period, start with a 20 sec rest then start reducing the rest period, any one can swim 8 or 10 miles if the water temp is right especialy in a wet suit. Even me and I have not swum more than 3000m in 35 years.
