How to Train For OW 10K

My club is putting on the 10K ow National Championships next summer. I like ow swimming and think I would like to try the 10K. I have completed several ow 5K's with no problem at all (I've enjoyed them) My best time is 1:27 and i'm 54 years old. I swim about 15,000 meters/yards per week. How much more would I need to swim to complete the 10K? What type of training should one do to get ready for a 10K The course is an easy double loop in a lake that tends to be non-wavy. Any advice would be appreciated. If you think it would be a bad idea for me to do it please say so. My biggest fear is shoulder injury and burn-out! :confused:
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  • Former Member
    Former Member
    I think it is a great idea and very doable for you. It sounds like you can swim a strong 5K so you should be able to make the transition to 10K. The biggest difference would be the need for water and calories during the swim. Water temperature can also be an issue. Water temperature which is comfortable for a 1500 may be down right cold for a 10K. This past year I swam a 4K OW lake swim in 54 minutes. 4 weeks later I swam a 5K OW ocean swim where the course was parallel to the shore. Given the surface conditions I anticipated finishing in about 1:15 but there was a very strong current on the return leg. I was in a small chase group fighting stroke for stroke the entire leg back. It felt like it went on forever. While I had done a warmup before the swim, I had not ventured out past the protective jetties so I was not aware how strong the current was. I finished in 1:54. This was the longest time I had ever raced in OW and while I was tried and a bit cold from the 61 degree water I never felt that I was physically in over my head. I'm sure one or both courses may have not been accurately measured, but I offer this for comparison purposes.
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  • Former Member
    Former Member
    I think it is a great idea and very doable for you. It sounds like you can swim a strong 5K so you should be able to make the transition to 10K. The biggest difference would be the need for water and calories during the swim. Water temperature can also be an issue. Water temperature which is comfortable for a 1500 may be down right cold for a 10K. This past year I swam a 4K OW lake swim in 54 minutes. 4 weeks later I swam a 5K OW ocean swim where the course was parallel to the shore. Given the surface conditions I anticipated finishing in about 1:15 but there was a very strong current on the return leg. I was in a small chase group fighting stroke for stroke the entire leg back. It felt like it went on forever. While I had done a warmup before the swim, I had not ventured out past the protective jetties so I was not aware how strong the current was. I finished in 1:54. This was the longest time I had ever raced in OW and while I was tried and a bit cold from the 61 degree water I never felt that I was physically in over my head. I'm sure one or both courses may have not been accurately measured, but I offer this for comparison purposes.
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