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!
Parents
Former Member
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.
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.
