How to Train For OW 10K

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. thanks so much, now it is clear to me. i will probably wear a trisuit since it keeps me a little warmer (0 body fat), may tape them to my chest under suit :o)

Thanks, Mallory Mead, Steve Munatones, LBJ, E=H2O, and others for a great set of recommendations, set variations, and perspectives on training for long-distance OW swims. I hope this thread becomes a 5-star staple on the forums. :)

I just posted some training recommendations on the Swim For Kids' Sake website. I think they may be helpful........also I am looking for recommendations on how to make the recommendations better. mallorymead.com/.../

I agree Vive!!! This is great stuff. I printed all this out and have it in my IS Swim notebook! When the Forest Park 50 meter pool opens we may set up an oblong "track-like course with buoys anchored to the ground. We could do 2 to 3 hour swims around this and not ever touch a wall. At least it would be something different. I've been using GU during my longer workouts to get my stomach used to it.

In my opinion, there are 7 fundamental elements to success in the open water. These elements are true whether you are swimming a 1-miler, a 10K or the English Channel. These include Base Training Speed Training Distance Tolerance Race Specific Training Skill Training Open Water Acclimatization Tactical Knowledge I wrote a lengthy article on this subject that can be found here, if there is any interest: www.worldopenwaterswimmingassociation.com/index.php

Steven Thanks for bringing this to my attention again. I can never read it too often.

Okay, I have cracked a couple ribs and will be out of commission for at least 2 weeks. Will I lose too much conditioning to swim the 10K in mid-July? I was on a great roll until the accident. I had been training pretty well for a couple of years. I still want to do it but at age 54 I'm wondering if I'm hoping for too much too soon. Any suggestions??:confused:

Okay, I have cracked a couple ribs and will be out of commission for at least 2 weeks. Will I lose too much conditioning to swim the 10K in mid-July? I was on a great roll until the accident. I had been training pretty well for a couple of years. I still want to do it but at age 54 I'm wondering if I'm hoping for too much too soon. Any suggestions??:confused: Sorry to hear about your injury. I sprained/stained ligaments in my rib cage when I was in my 30s. It was sooo painful. I kept my ribs wrapped for 2 weeks. My recommendation would be to go easy. Don't worry about the loss of conditioning there is lots of time to make that up. Get your butt on a stationary bike. Sit up the entire time if you have to. Just be careful. 2 weeks can quickly become 4 weeks if you are not careful.

thanks E=h2o I may try to swim today. If I can't swim maybe I'll be able to kick. It's been about 2 weeks. It really only hurts with deep breaths, or tight streamline position. The searing/burning pain is pretty much gone. Wish me good luck.

This thread is informative for anyone training for a long OW swim this summer. Many good links inside to further recommendations. Bobinator, I hope your healing is progressing and you will be able to participate in the swims you planned. :)