Greetings
After nearly 3 months off swimming due to a neck fusion I am back at it. Unfortunately have missed all the OW events this year in my area. So, I am goal setting for next year my 50th year on the planet. I want to do a 5K but to date have only gone 1.75 miles a couple of times. I swim 3-4 times per week consistently and am asking for training suggestions from those of you that have completed the 5K distance. I am shooting for a swim one year from now in addition to a number of shorter OW events.
Regards
Spudfin
Work up to where you are swimming 4x per week regularly, with at least one practice per week totaling more than 5K.
If your swim will be in water more than 5 degrees cooler than your pool, swim once a week or so in water around that temperature.
Do some long sets (2-3K total), either nonstop or on short rest, whichever keeps you more honest about your pace and keeps your heart rate steadily high throughout the set.
You'll do less speed work than if you were training for the 100 free, but don't neglect speed work and kicking entirely.
Consider Pilates or another core-focused discipline as part of your cross-training. Many people find that longer nonstop swims with no turns make their lower backs tired.
Glad your neck is doing well, and welcome back to the water!
Ay, ay, ay. . . Animal's workout schedule seems a little agressive. I did my first open water 5K last year at the Big Shoulders. I swam well (the statistical median of all the 5K distancers) and felt good, but last year I was only averaging about 15,000 yards per week in about work outs per week.
What prepared me was working in longer and longer non-stop distances in my work outs mostly concentrating on stroke efficiency (strokes per length) while I swam. For mental reasons, I worked my way up to one continous 5K pool swim about 3 weeks before I did the Big Shoulders.
This year, I've set a goal to improve time and placement and have upped to about 21,000 yards per week.
Thanks for the replies everyone. I am on it!!!! I have thought of the core work as well. I have been using a Concept2 rower of late for that work and some crosstraining intervals etc. Anyone ever try the rower for crosstraining?
Regards
Spudfin
PS Our local swim club is hosting it's first 5k and 10k OW events August 2010. If you want to visit Coeur D Alene Idaho next summer the venue is beautiful.
