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
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!
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!
