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
You will hear from others who say do intervals at higher speeds than you are going to race. My belief is that you swim at race pace when you are swimming distance races. I am saying if you want to average an 18 min mile for your race you should swim your 100s in 61.36 sec on 5 sec rest, which would be race pace. What would be the sense in swimming 51 sec. If you are to swim a 20 min mile - 68.2 sec with a 5 sec rest. 24 min mile - 82 sec with 5 sec rest. There is nothing wrong with swimming faster but in a distance race we want to fall into automation, to swim without thinking. 2800 meters is almost 3 k.
Runners running a mile run the last 440 as fast or faster than their first 440. You will never find them doing 9 sec plus 100s when they run repeat hundreds.
George
You will hear from others who say do intervals at higher speeds than you are going to race. My belief is that you swim at race pace when you are swimming distance races. I am saying if you want to average an 18 min mile for your race you should swim your 100s in 61.36 sec on 5 sec rest, which would be race pace. What would be the sense in swimming 51 sec. If you are to swim a 20 min mile - 68.2 sec with a 5 sec rest. 24 min mile - 82 sec with 5 sec rest. There is nothing wrong with swimming faster but in a distance race we want to fall into automation, to swim without thinking. 2800 meters is almost 3 k.
Runners running a mile run the last 440 as fast or faster than their first 440. You will never find them doing 9 sec plus 100s when they run repeat hundreds.
George
