For instance, if you are focusing on the 5k is your base workout 5,000 M?
How much of the distance comes from the main set?
I've pretty much settled in on the 2000-2500 distance three times a week during the pool season and then switch to longer sets for the summer.
Yesterday I got up to a 2800 yard set consisting of 2x200 on 3:20 and 1x 400 on 6:40, repeat, trying to maintain my goal 1:30/100 pace for a mile. I'm curious how far I away I am from the training I need for a 2 mile or even 5k. Obviously, I'm not trying to win or anything. I'm thinking I could possibly even do it now if I relaxed and went easy, but I don't know. I've never been able to get myself to just do a straight swim, unless I am in a lake (which I haven't been able to do yet this year).
Former Member
Does anyone know of any training plans to follow to prepare for a 2-5km Open Water Swim? Many thanks! :-)
Without knowing your background and typical training regimen it would be difficult to provide you a specific training guide. Unfortunately I don't think simple proportions work when training for this type of race. Our training this year for the 10K was about 60% more than our usual summer training for Big Shoulders (5K) in Chicago, not twice. By that correlation you can assume that we would train 11-14K/week for a 5K race if you want to use that as a guide.
Generally, I would recommend swimming around 3K a few times per week working a lot of aerobic sets into each workout but forget to mix in sprints, kick sets, and other strokes. A "test" practice of 4K may be worthwhile to boost your confidence heading into the race. Depending on how far out you are from the race, try to take every fourth week easy to allow for some rest and recovery. I backtrack from the target race allowing one week of taper preceding with three weeks of training. Continue that progression working backwards. The taper the week prior to the race is a true taper (I swam once for 1500m in the six days prior to this year's 10K.)
That should get you ready to complete the race and not be miserable during the race or during training. Good luck!
Thanks a lot Jeff! 25km would be waaay out of my range, and 10km is definitely too. But if I'm looking to train for 5km, maybe halving what you did for the 10km would be an approximate start? Most of my summer swimming has been outdoors, just working on building up endurance. Do you think if I progress to a long swim of 4km (ie 1km repeats with small rests in between) that will be good or should I work on getting in several 5km swims? I'm just looking to complete it and have fun! Thanks again!
Hello to all ! I really love OWS and my training is always in sea (lakes and swimming pools are too far away from the small town I live !). Sea temperature allows me to train 6-7 months a year. So, my base daily workout is 4-6 km (depending on weather, because it's often windy here) ... 7 days a week, it's about a 35 km weekly distance.
I am 37 yrs old, I can swim 5 km in 90 minutes approximately.
Unfortunately, although I train since 1994, I have not participated in a race yet ... I believe that I could try a 10 km race, is it true ?
I would like to ask some more experienced members, is there a suggested ideal base workout/race distance ratio ?
Thanks a lot !
Mistos, if you're training 35K/week then you're more than ready to attack a 10K race. I just posted a 2:30 in a 10K - in calm, warm water - and never trained more than 23K in a week. I started the year with 6K in January and 20K in February so I didn't start the year with much base conditioning either. Two years ago while training for a 25K swim I only eclipsed your weekly average once. You should have plenty of base under you for a 10K.
it turns out that wasn't a very successful training plan. Back to the drawing board.
Maybe your plan could include getting a nanny, and moving closer to the lake?
I had to up my conditioning to do the 3-mile Kingdom Swim; did 3+ miles in pool a few times before, not quite 3 miles in lake a few times.
Other things need work, LOL! Added, with major distaste, some drylands.
:agree:
I'm doing a 10 mile race in mid-October. Currently doing 17k p/wk which includes a 2 mile OW swim on each Saturday. The plan is to increase p/wk yardage by roughly 10% each week, until I hit 33k. I don't plan to go over 33k p/wk. However, the plan is to do a series of 2 hr, 3 hr and 3.5 hr OW swims as training progresses. In addition, I am incorporating light weight training (mainly for my shoulders) and some core work into my weekly regimen. I feel comfortable with all this for the 10 mile but am interested in thoughts.
Depending on how the 10 mile race turns out, I have my eye on Tampa in April. Not sure whether I'll try for the full 24 or split a relay 12/12 or 18/6. Any thoughts on the weekly yardage volume necessary for pulling off the full 24? Any advice is much appreciated.
