Hi everyone-
I’m still pretty new to the forum and had a question specifically for someone new to open water swimming. Over the past few summers I’ve swam a lot of .5 to 1.0 mile open water pond swims. My main problem is breaking out of my routine and going longer distance like the 5k to 10k races.
I’ve been reading how some people train by jumping in and just doing non stop distance. It kind of appealed to me as I was reading about a swimmer who does a 1 mile pool swim (no breaks) 3 times a week.
Right now I’m sort of used to training on a pyramid 100,200,300, 400,500. However I’ve been thinking possibly the non stop mile swims may be better from the endurance standpoint?
Thanks again everyone. Let me know if your looking for a training partner in Massachusetts!
Parents
Former Member
i train in a 25 yard pool for most of october - april. i am an obedient swimmer who pretty much will do anything the coach tells me to do. on my own i can stay on task through sets that a lot of the folks i swim with would look forward to as they would a root canal.
100 x 100 on 1:30 hold 1:12's and 14SPL
172 x 25 fly on :30 hold 8SPL
12 x 600 on 9:00 (descend each round of 3)
1- 12SPL breathe every 3
2- 12SPL breathe 2R 2L
3- 12SPL breathe 3R 3L
4-6 repeat as per first round at 13SPL
7-9 repeat as per first round at 14SPL
10-12 ......15SPL
at a lake i swim at during the summer months, there is a 200 yard buoy line, so my workouts there usually involve distances easily divided by 200:
200 TT= 1.00 breathing pattern - every 3
400 TT= 0.99 BP= 2R 2L
600 TT= 0.98 BP= 3R 3L
800 TT= 0.97 BP= 4R 4L
1000 TT= 0.96 BP= 5R 5L
800 TT= 0.95 BP= 6R 6L
600 TT= 0.94 BP= 7R 7L
400 TT= 0.93 BP= 8R 8L
200 TT= 0.92 BP= 9R 9L
at coney island, there is a 5k course that is the standard CIBBOWS loop.
i will often swim right next to someone and play little games:
match speed with a lower stroke count.
fartlek: 20 strokes cruise / 20 strokes fast...30/30....40/40 etc
i train in a 25 yard pool for most of october - april. i am an obedient swimmer who pretty much will do anything the coach tells me to do. on my own i can stay on task through sets that a lot of the folks i swim with would look forward to as they would a root canal.
100 x 100 on 1:30 hold 1:12's and 14SPL
172 x 25 fly on :30 hold 8SPL
12 x 600 on 9:00 (descend each round of 3)
1- 12SPL breathe every 3
2- 12SPL breathe 2R 2L
3- 12SPL breathe 3R 3L
4-6 repeat as per first round at 13SPL
7-9 repeat as per first round at 14SPL
10-12 ......15SPL
at a lake i swim at during the summer months, there is a 200 yard buoy line, so my workouts there usually involve distances easily divided by 200:
200 TT= 1.00 breathing pattern - every 3
400 TT= 0.99 BP= 2R 2L
600 TT= 0.98 BP= 3R 3L
800 TT= 0.97 BP= 4R 4L
1000 TT= 0.96 BP= 5R 5L
800 TT= 0.95 BP= 6R 6L
600 TT= 0.94 BP= 7R 7L
400 TT= 0.93 BP= 8R 8L
200 TT= 0.92 BP= 9R 9L
at coney island, there is a 5k course that is the standard CIBBOWS loop.
i will often swim right next to someone and play little games:
match speed with a lower stroke count.
fartlek: 20 strokes cruise / 20 strokes fast...30/30....40/40 etc
