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
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
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
