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
The hardest part for me eating is making sure I do it. If you are on someone's feet you'll need to eat fast and catch up. Rolling on your back? Treading water? There are probably plenty of ways to get it out of you suit but mine goes something like this.
First I have my gel packs lined up on the sides of my upper thigh. As my right hand pulls down to my waist I stick my right thumb under the waist of my suit on the side, I reach over with the other hand and put my thumb under my suit next to it. I reach into my jammers with my right hand and pull it out. (Frankly this is the first time I have thought about it, but it seems natural to me). During this time I usually still have my face in the water and start to slowly roll over. My feet naturally start sinking. I just ignore them. I rip it open, squeeze as hard as I can. Realistically if you are not on someones feet or stoking arm for arm there is no need to rush the process, but even then it should be quick and deliberate. It should only take a few seconds. If someone is on your feet you should easily catch up with them. If they are not carrying any nutrition then you are ahead of the game.
Which brings me to one of my favorite OW drills in training. Sets of 100s w/ 5 seconds rest. 50 slow/50 fast; 25 slow/50 fast/ 25 slow, 50 fast/50 slow. I do 3-4 sets of 3 (9-12 total). I have found these invaluable
Don't forget to put the used gel packs back into your jammers FLAT.
The hardest part for me eating is making sure I do it. If you are on someone's feet you'll need to eat fast and catch up. Rolling on your back? Treading water? There are probably plenty of ways to get it out of you suit but mine goes something like this.
First I have my gel packs lined up on the sides of my upper thigh. As my right hand pulls down to my waist I stick my right thumb under the waist of my suit on the side, I reach over with the other hand and put my thumb under my suit next to it. I reach into my jammers with my right hand and pull it out. (Frankly this is the first time I have thought about it, but it seems natural to me). During this time I usually still have my face in the water and start to slowly roll over. My feet naturally start sinking. I just ignore them. I rip it open, squeeze as hard as I can. Realistically if you are not on someones feet or stoking arm for arm there is no need to rush the process, but even then it should be quick and deliberate. It should only take a few seconds. If someone is on your feet you should easily catch up with them. If they are not carrying any nutrition then you are ahead of the game.
Which brings me to one of my favorite OW drills in training. Sets of 100s w/ 5 seconds rest. 50 slow/50 fast; 25 slow/50 fast/ 25 slow, 50 fast/50 slow. I do 3-4 sets of 3 (9-12 total). I have found these invaluable
Don't forget to put the used gel packs back into your jammers FLAT.
