How to start training for long (to me!) open water swims
Former Member
I swam in USS programs while growing up through high school and played water polo through college. I have also done several triathlons (sprints and olympic distance). However, I am at a loss as to how to prepare for an upcoming 4.5 mile swim in the Chesapeake Bay despite looking through these forums (there are some great posts here!).
I can usually fit in 45-50 minutes per weekday (translating to 2500-3000yds in a 25yd pool) and I'd like to start adding a longer swim at least one day on weekends. But what do I do during this time? I'm used to sets of 100s/200s/400s, but I can't imagine that will cut it anymore. My stroke is finally getting back into form after a two year hiatus from the pool so I'd like to target these workouts for more efficient swimming and more endurance.
Any advice for somebody new to long, open water swims would be greatly appreciated. Thanks!
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.
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.
