Here is how I built up for me 3km swim last year and what I am doing for this yrs 3km and 5km.
Last year:
Had been swimming mondays and thursdays in the pool 3500m since sept. about 6 weeks before I moved out ot lake and swam 3500-4000 in a lake between two buoys 500m apart. resting 10-20 seconds after every 500 to find a new marker and swim back to the other buoy
ran, biked or rowed tuesday, wednesday and saturdays 30 minutes
rested friday's and sunday's
come race day I felt fine, but I had a hard time staying focused for the entire 45 minutes. the water was colder than I figured, the course was not as straight as the 500's I was swimming at home. I mentally gave up around 1700m, but when I got to the 2100m sign I realized i was actually doing better than i thought. wound up going 15 seconds slower than my goal time of 45min.
This year
I started swimming 3x a week in the fall 3500-5500 Mon, tues & Thurs
Bike 5-6 times a week 30-45 minutes
will move out to the lake mondays and thursdays about 6-8 weeks before (weather permitting) and swim 4500-5000m both times. the local tri team puts out the buoys at the end of May.
I have lost about 25 lbs since last yrs race and plan on losing 5 more before this years. There are several races in one weekend. This year I am planing on doing the 5km on friday night (goal under 1:15) and the 3km on sunday morning (this yrs goal under 42:30).
Depending on how my training goes I might do the short 1km on sat just to pass time since the races are 7 hrs from home.
Here is how I built up for me 3km swim last year and what I am doing for this yrs 3km and 5km.
Last year:
Had been swimming mondays and thursdays in the pool 3500m since sept. about 6 weeks before I moved out ot lake and swam 3500-4000 in a lake between two buoys 500m apart. resting 10-20 seconds after every 500 to find a new marker and swim back to the other buoy
ran, biked or rowed tuesday, wednesday and saturdays 30 minutes
rested friday's and sunday's
come race day I felt fine, but I had a hard time staying focused for the entire 45 minutes. the water was colder than I figured, the course was not as straight as the 500's I was swimming at home. I mentally gave up around 1700m, but when I got to the 2100m sign I realized i was actually doing better than i thought. wound up going 15 seconds slower than my goal time of 45min.
This year
I started swimming 3x a week in the fall 3500-5500 Mon, tues & Thurs
Bike 5-6 times a week 30-45 minutes
will move out to the lake mondays and thursdays about 6-8 weeks before (weather permitting) and swim 4500-5000m both times. the local tri team puts out the buoys at the end of May.
I have lost about 25 lbs since last yrs race and plan on losing 5 more before this years. There are several races in one weekend. This year I am planing on doing the 5km on friday night (goal under 1:15) and the 3km on sunday morning (this yrs goal under 42:30).
Depending on how my training goes I might do the short 1km on sat just to pass time since the races are 7 hrs from home.
