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
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
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
