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
Can you swim a 10K on 15,000 yards a week? Based on your 5K time, yes. I've known a few swimmers who have, but don't do it. On 15,000 per week it will feel good to about that 5K mark but then you will start asking yourself how much further? the tempo will go away, when you feed you will start to linger, telling yourself just one more minute here hanging out and I will feel better. The freestyle starts getting broken up with breaststroke and backstroke just trying to relieve those arms. And as E=H2O stated, what seemed like a decent water temperature at the start, feels chillier and chillier and finally your mind might start playing tricks on you.
The more you train, the longer you will feel comfortable in the 10K. Training for a 10K is one area where the so called garbage yards are good. I believe the race is in mid July, think about creating a plan by working backwards. Personally I like to have two to three weeks prior to the a race working about 30K per week then tapering off about 8-days out. So as not to wreak your shoulders have a plan that that takes you from the current 15K to the 30K plateau, where you add about 1K per week (3 to 4 months) A mix of standard masters pool practices and hopefully some long and regular openwater sessions. If your pool and team allow, think about doing a standard masters practice then when everyone else is getting out, swim a straight a 1000, 1500 etc. It doesn't have to be fast, your just trying to get your body used to going the distance. Finally you need to ask yourself are you swimming to complete it or racing it? If swimming to race, then long strong interval sets become important, 10 x 200's, 8 x 400 etc., concentration on tempo and maintaining pace a bit less of the long slow distance (LSD).
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Former Member
Can you swim a 10K on 15,000 yards a week? Based on your 5K time, yes. I've known a few swimmers who have, but don't do it. On 15,000 per week it will feel good to about that 5K mark but then you will start asking yourself how much further? the tempo will go away, when you feed you will start to linger, telling yourself just one more minute here hanging out and I will feel better. The freestyle starts getting broken up with breaststroke and backstroke just trying to relieve those arms. And as E=H2O stated, what seemed like a decent water temperature at the start, feels chillier and chillier and finally your mind might start playing tricks on you.
The more you train, the longer you will feel comfortable in the 10K. Training for a 10K is one area where the so called garbage yards are good. I believe the race is in mid July, think about creating a plan by working backwards. Personally I like to have two to three weeks prior to the a race working about 30K per week then tapering off about 8-days out. So as not to wreak your shoulders have a plan that that takes you from the current 15K to the 30K plateau, where you add about 1K per week (3 to 4 months) A mix of standard masters pool practices and hopefully some long and regular openwater sessions. If your pool and team allow, think about doing a standard masters practice then when everyone else is getting out, swim a straight a 1000, 1500 etc. It doesn't have to be fast, your just trying to get your body used to going the distance. Finally you need to ask yourself are you swimming to complete it or racing it? If swimming to race, then long strong interval sets become important, 10 x 200's, 8 x 400 etc., concentration on tempo and maintaining pace a bit less of the long slow distance (LSD).
