How to start training for long (to me!) open water swims

Based on what I've seen others say on the subject. I think using the sets of 100, 200, and 400 are fine if you're mixing sprinting and stroke work in. I also think it depends on your goal for the 4 miler: just finish? compete? place? In my longer races, my goal is to finish and have a good time while doing so. I will attempt my first 10K this summer with this goal in mind. But, now when I do 3K's my goal usually is to compete and perhaps place. When I prepared for my first 3K, I was challenged by the psychological hurdle of doing the distance non-stop so I just started working in occasional long swims until I did at least one 3K in the pool. I found the OW swim much easier after that. My schedule is like yours, and I am confined to a 25y pool except in the summer when I can use a 50m. Most training sessions during the week are limited to an hour or so. I primarily train using sets of 300 - 500's about 3 days week. I train using all the strokes and shorter distances about 2 days a week, and I try to work in one long swim of at least 2 miles each week. During the week of my open water swim, I work in sets of 500's in which I am lifting my head to sight once per pool length so I can get used to it again. Best of luck. This is one fun addiction. Once you swim open water, you may never want to go back to a pool.

Thanks for the advice. My goal for this race is to finish and be happy with the effort if that makes any sense. I'm going to use my weekend swim to start building up yardage and add at least one or two sprint/stroke workouts during the week to keep things mixed up a bit. I got a little freaked the other day when I read about people getting pushed into bridge pylons and stuck in currents during this swim. That plus my first attempt at swimming 3000 yds non-stop on Wednesday (and getting pretty tired out doing so) sparked the original question. Thanks again -- I'm really looking forward to this swim!

Work in some distance type set too where you are lifting your head and looking at the end of the pool (straight ahead) to practice "spotting". You will be lifting your head every 10 strokes or so to "spot" in OW. Its quite different than just putting your head down and going, it expends extra energy, and can really wear you out if you don't get used to it. The more you can get in a real OW setting to practice the better off you will be. Last summer was the first OW season for me and I have a lengthy pool/competitive background....I learned quite a bit. Training in a pool is fine, but get in some OW before your event. Best of luck! PS. My college teammate, Brian Benda, won the event last year! :D

I have done some 1 mile open water swims in the past and many olympic tri's, but I am training for my first 5K this summer. I have similar time in the mornings, with a long swim on the weekends. What kind of daily/weekly yardage are you guys doing? I usually get in about 3,000yds 2-3 times a week and 4,000 yds on Sunday. Should I be doing more? Any workout recommendations? Also, what do you plan to swim your race in? I am thinking about getting a Nero 10K. Any suggestions there? THANKS!:)

I think 3500 yds/day, 4 X week, is plenty to train for a 5K or 5 mile race SO LONG AS they are quality yards involving hard sets. I think 100s & 200s are fine. I have found that the primary reason to do long swims is to prepare yourself mentally for the swim. In swims over 5K most swimmers will want to take in some nutrition. I have found that a few GU packs tucked into my suit are enough. I also drink plenty of fluids in the 2 hours leading up to the swim.

Take your time & keep adding more till you are swimming over distance.

keep adding distance is not the only way to go. work with interval training too. for instance: if your swim is 2km, break it up in 4x500m or 20x100 (or whatever variation you like). keep an eye on the clock to keep your pace flat (or negative split) For a 5km or more swim, do at least a few training over distance. If the temperature is a worry, swim outdoors in advance at least a few times beforehand. keep having fun! Richard

This is really helpful. I'm hoping to swim the USMS 5/10k OW Champs this year and have been training 3-4 times/week for 4,000-5,000 yds each session plus 2 days/week on the Vasa Ergometer of about 3,500-4,000 meters each session. I really think the Vasa provides some good swimming specific strength. When the water warms up here in the Puget Sound (i.e., above 55 or so), I'll replace one pool day with an OW swim of about 5,000 meters. I also add in some landside core work and cardio on the wind trainer. I like the idea of short rest intervals and think it proves beneficial. Hopefully, this will set me up for the OW Champs.:)

This is really helpful. I'm hoping to swim the USMS 5/10k OW Champs this year and have been training 3-4 times/week for 4,000-5,000 yds each session plus 2 days/week on the Vasa Ergometer of about 3,500-4,000 meters each session. I really think the Vasa provides some good swimming specific strength. When the water warms up here in the Puget Sound (i.e., above 55 or so), I'll replace one pool day with an OW swim of about 5,000 meters. I also add in some landside core work and cardio on the wind trainer. I like the idea of short rest intervals and think it proves beneficial. Hopefully, this will set me up for the OW Champs.:) Doesn't sound like you need any help, solid training!:applaud: I hop on an old, rusting Vasa Trainer at our pool (but it works fine). It is a good piece of equipment for swimmers. I hadn't been on one since college (15 years or so) and had fogotten how sore it can make your lats and triceps! :D Good stuff though!

I have done some 1 mile open water swims in the past and many olympic tri's, but I am training for my first 5K this summer. I have similar time in the mornings, with a long swim on the weekends. What kind of daily/weekly yardage are you guys doing? I usually get in about 3,000yds 2-3 times a week and 4,000 yds on Sunday. Should I be doing more? Any workout recommendations? Also, what do you plan to swim your race in? I am thinking about getting a Nero 10K. Any suggestions there? THANKS!:) No experience with the Nero, but i have the Point Zero 3 and I imagine they are pretty similar. I love love it! Like who would you save from falling off the cliff, a miller lite or the pz3. Easily, PZ3! Last summer i did my first 5k. Pool swimming converts to open water great, especially long course meters. I found it really interesting to hear one of the medalists from the open water world championships trains long course meters, not in open water. One or two really long swims, 3k or 4k, three or four weeks before the event helped me have enough confidence in my pace to know i could go the distance! Good luck!