I have some experience with open water swimming via triathlon (many swims in the 1500-2000 range, and have done the Grand Cayman mile swim twice.) I want to try some longer swims, maybe a 5K length. I am doing 2500-2800 meters with my masters swim group, 3X per week. I feel that I probably need to up the ante a bit, but how much? (I also am biking competitively, getting in 150-180 miles per week.) And should I be doing some continuous swims, rather than the intervals of 100-300 that our coaches typically set out for us. I am not a lifetime swimmer, but have been at it for several years. Do my 100 meter repeats on 1:55 or sometimes I can manage 5 or 6 on1:50. Age 51
No experience with cold water swimming to speak of, so I am considering mainly 75-80 degrees F as ideal. Any advice would be appreciated.
Parents
Former Member
I Agree, do some longer straight up easy paced training. However keep up with the interval training and especially drills. Understand how your balance works as if the weather is bad and you have waves, you will really appreciate the drills. I use drills that I adapt for waves so I can either surf or cut through them without the waves crashing into my arms.
Make sure you spend some time in the open water to get used to sighting. It isn't always the best conditioned swimmer who finishes first, rather the better conditioned swimmer who holds the best line. (You would be amazed at the range of line in an open water swim, some swimmers swim way more than they need to!!)
If you are going to use a wetsuit, train in this in the open water as well. (find out the temp of the water so there will be no surprises. IF it is a jump from a dock or boat start, then make sure you can do an efficient Giant Stride entry. Don;t get your head wet, rather get the body wet first and scull until you have got used to the temp, then put your head in and get used to that. If you dive in and the water is colder than expected you can hyperventilate which is a natural vaso vagal response to cold water. Everyone is different, so make sure you know what your body will do in cooler water)
Train with the fuel that you will use, and find out when and how much to take. For example on a 5km race if it will take you 1hr 45, take a couple of gu's at the 45 minute mark. Make sure you are well hydrated before the race begins and rehydrate and eat following the race.
Good Luck. Happy training.
Kiwi
I Agree, do some longer straight up easy paced training. However keep up with the interval training and especially drills. Understand how your balance works as if the weather is bad and you have waves, you will really appreciate the drills. I use drills that I adapt for waves so I can either surf or cut through them without the waves crashing into my arms.
Make sure you spend some time in the open water to get used to sighting. It isn't always the best conditioned swimmer who finishes first, rather the better conditioned swimmer who holds the best line. (You would be amazed at the range of line in an open water swim, some swimmers swim way more than they need to!!)
If you are going to use a wetsuit, train in this in the open water as well. (find out the temp of the water so there will be no surprises. IF it is a jump from a dock or boat start, then make sure you can do an efficient Giant Stride entry. Don;t get your head wet, rather get the body wet first and scull until you have got used to the temp, then put your head in and get used to that. If you dive in and the water is colder than expected you can hyperventilate which is a natural vaso vagal response to cold water. Everyone is different, so make sure you know what your body will do in cooler water)
Train with the fuel that you will use, and find out when and how much to take. For example on a 5km race if it will take you 1hr 45, take a couple of gu's at the 45 minute mark. Make sure you are well hydrated before the race begins and rehydrate and eat following the race.
Good Luck. Happy training.
Kiwi
