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!
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!
