Hi all. I am about 8 weeks out from a 5K Lake Swim. I am a strong pool swimmer but never done this distance in "open" water - pretty new here. I am convinced I can muscle though it if need be, but would like to make a competitive age group showing.
I am training almost exclusively in pool, so looking for advice, links, or books on workouts, distances, pace, taper (?), etc. Thanks for any advice.
Due to small children and work schedule, I must train exclusively in a pool (and a 25y at that). I did a 3K OWS last summer, a 1k OWS and 3K OWS this summer, and am working up to the 5K Big Shoulders Swim next month.
In my late 30's, I was sure I could gut out any swim, and I can, but I've learned a few things so far. I swim 4-5X a week and 5-6X leading up to a race. I stretch the distances leading up to a race making sure I have at least one 2K+ non-stop swim per week. Last week's was a 4K swim. I mix shorter distances (500's building to sprint or 100 to 500 pyramids stroke work), kickboarding, and paddles in to fill out workouts. Average workout is 3K to 5K total. I stretch as often as possible. At least one workout per weeks is gliding easy swimming switching strokes through all four just to remind myself how much fun swimming is.
In my age groupin', pool swimmin', sprintin' youth, a longer taper was better. If I could taper over 10 days, I was primed. Now, I find that any taper longer than 2 days is likely to leave me sluggish.
However, I would add that Old Navy is correct. There is no true substitute for OWS. OWS is easier on my breathing cycle (no turns) but harder on my shoulders (no turns).
The last thing I've learned is that in any swim over 2K, I must force myself to go slowly and easily at the beginning. In my 3K race this summer, I went fast out of the box trying to keep up with the younger fellas. I felt good and smooth, but the piano hit after about 1200 yards. I finished only a minute off my fastest time, but I did not feel good for three days.
Due to small children and work schedule, I must train exclusively in a pool (and a 25y at that). I did a 3K OWS last summer, a 1k OWS and 3K OWS this summer, and am working up to the 5K Big Shoulders Swim next month.
In my late 30's, I was sure I could gut out any swim, and I can, but I've learned a few things so far. I swim 4-5X a week and 5-6X leading up to a race. I stretch the distances leading up to a race making sure I have at least one 2K+ non-stop swim per week. Last week's was a 4K swim. I mix shorter distances (500's building to sprint or 100 to 500 pyramids stroke work), kickboarding, and paddles in to fill out workouts. Average workout is 3K to 5K total. I stretch as often as possible. At least one workout per weeks is gliding easy swimming switching strokes through all four just to remind myself how much fun swimming is.
In my age groupin', pool swimmin', sprintin' youth, a longer taper was better. If I could taper over 10 days, I was primed. Now, I find that any taper longer than 2 days is likely to leave me sluggish.
However, I would add that Old Navy is correct. There is no true substitute for OWS. OWS is easier on my breathing cycle (no turns) but harder on my shoulders (no turns).
The last thing I've learned is that in any swim over 2K, I must force myself to go slowly and easily at the beginning. In my 3K race this summer, I went fast out of the box trying to keep up with the younger fellas. I felt good and smooth, but the piano hit after about 1200 yards. I finished only a minute off my fastest time, but I did not feel good for three days.
