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.
Former Member
Old Navy, what race are you doing this weekend? Thanks in advance.
Great advice from all. I've got some OW experience - races up to 2M. But good point that there is no real substitute for OW training. Anyone know any good spots in Northern VA or surrounding areas........
Not Old Navy, but Lake Monona, Madison, WI, is August 23rd. You can swim the 2.4 miles as USMS Championship competition swim or as non-Championship swim.
www.usms.org/.../
Yep, that's the one. I'm doing the Championship race. Didn't see much difference between it and the non-championship except the "non" allows wetsuits. Figured I'd see what time I could post and enjoy the event. A friend swam the Ironman event in Madison last year and said the Monona Lake Course was great.
Wow. Wish I had payed more attention, I will definitely put it on my calendar next year. I am coming to Chicago, but doing the 2.5k. Want something relaxing and fun. Did a 2.5 mile race in June, in which I beat my daughter as a College Graduation, bon voyage to England challenge swim., (well, ok I did back, she went down and back ..2.5 miles vs. 5 miles but I still beat her by 15 minutes) not a real problem or anything, but to do that again I would like a chance to do more OW training, I like to get in a zone and cruise, slow but steady, I think more experience will help with this. Like you said, pool and OW are different...I am trending towards OW,I cant compete in pool with tose ex college, heck ex age group people. I dont flip turn, having just started swimming at age 46. Not that I beat any of them in the lake either, but doesnt seem to matter as much.
Hoosier,
Maybe we'll run into each in Chicago. I'm swimming the 5K but usually hang around until a while before home. And congratulations to your daughter on her channel crossing. You must be one proud Papa.
Greetings to visitors from the East! Last year ca. 650 swimmers registered for Big Shoulders. I could barely find my homies. So if you want to meet each other, I would suggest making a plan. :agree: There are usually bicycle racks in one corner of the small beach area. Last year there was a stage thingy with loudpeakers for announcing the heats. Those are probably the two best structural items to head for. The beach proper (Ohio Street Beach) has one lifeguard stand; if it's up that day, it could also be a meetup place. (Of course, you'll be able to text each other, so none of this is of concern...)
Somewhere I have pool workouts for distance swimming; came across them briefly today. I'll see if I can find them again and post the source.
I went swimming in Lake Michigan both Saturday and Sunday. The water was exquisite.
VB
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.
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.
Great race strategy! I have a tendency to get caught up in the moment during the mass starts and need to remind mysef to get into my own pace and rhythm. This weekend I'm doing a 2.4 mile race, my longest event yet. I've swum farther in workouts, but race day can always be different. I'm hoping this race will help build up to the 5K at Big Shoulders.
The last two years I've been able to stake out a spot on the wall opposite Lake Shore Drive on the side near the registration tent.
I hope to be in the lake this Friday on my way to Madison. I'm blessed in that my in-laws live within walking distance to the lake/beachfront, and as weather permits I've been sneaking down to the lake when we pass through town. :bolt:
