What do you do (or suggest doing) for long swims in training? My weekly long swim is currently over 10,000m and 3 hours (and increasing).
I don't have a regulation pool I can go to here; currently I'm doing the long swim at a hotel on the beach that has a 30m pool, and wind up doing an hour or so in the pool, an hour or so in the ocean, then the rest in the pool again.
Mostly it's moderate-effort freestyle sets of the pyramid variety, every so often a length of stroke or a short (meaning up to 10min) IM set, sets like 800, 2x400, 4x200, 8x100, etc. Usually some kick and pull as well. Anything to get the distance in.
Any other suggestions for structuring the long swim, or is it really just about getting the distance in however I can?
Of my other swims during the week, two are interval-based (pretty much like a structured Masters workout) in the pool, one is interval-ish in the ocean (minutes of effort or strokes per minute), one is a steady ocean swim, one is an hour or so recovery swim.
I usually structure mine in 30 minute chunks that correspond to the time I would feed in an open water swim.
For me 30 minutes is around 2,000 long course.
So 2 x 2,000 of course, I usually do those early in the workout
a 2,000 where on thew first 100 I do 2 fast strokes, on the 2nd 200 I do 4 fast strokes, on the 3rd 100 I do 6 fast strokes, and so on until I hit 2,000.
Ladders where on the way up I work on focusing on a single specific point of technique, like entries. I call it associating practice. So 100, 200, 300, 400 working on thinking about nothing but that single thing. If my mind starts to drift i bring it back to that one emphasis.
Then i go back down dissociating, practicing distracting myself. Good practice for late in the swim when your shoulders, head, or something else is really painful. I usually pick a song and work on singing it in my head uninterrupted for the whole swim. If I start to think about my stroke or how much something hurts I go right back to the song.
40 x 50 or 10 x 100 are some sets I will do on short rest looking for a good pace.
I'll do some pulling to change things up as well.
Hopefully you get some other comments soon from others.
I am a swim masochist so my long swims are straight yardage. For me, it's the best way to train myself to get over the hump that comes at some poont in every open water swim. I take feeding breaks, but other than that, it's going and going and going. Long ones are typically between 10-15 thousand yards straight, with breaks for feeding every 2250-2500 yards.
Slightly miserable? Yes. But for me, it works. I also figure I get enough variation with my masters practices and non-distance days.
You guys are nuts. I am signed up for a 5k in a couple of weeks but haven't done a set longer than 3000m in a pool. I did one 70 minute lake swim and hope to do one more this weekend and then hope I am all right if I take it easy out there.
I am a swim masochist so my long swims are straight yardage. For me, it's the best way to train myself to get over the hump that comes at some poont in every open water swim. I take feeding breaks, but other than that, it's going and going and going. Long ones are typically between 10-15 thousand yards straight, with breaks for feeding every 2250-2500 yards.
Slightly miserable? Yes. But for me, it works. I also figure I get enough variation with my masters practices and non-distance days.
Wow! Inspiring! Swim masochist you are, but it works. Maybe I'll try it. My problem is I begin to sense that I'm putting the lifeguar
d to sleep..or worrying her/him. After the shift change, I feel rejuvenated!:)
I'm actually with Sydned. For the most part, my long swims are just that...long swims. I may...may...through in some accelerations of 75 strokes with 25 strokes moderate, but other than that, I just swim. I have food with my kayaker, so I take quick breaks in the water to feed, but that's it.
Heh! Thanks for all the replies. Bizarrely and luckily, I actually found a 25m, laned, competition pool near my house in the meanwhile! I might try swimming the next long one straight--for some reason this is never a problem in the ocean but drives me just batty in the pool. Have done 5K straight in the pool before, though ... no breaks ...
I am complete agreement that I am nuts. No disputing it, but somehow, i need to do that straight yardage for the psychological piece. Today, it was outside but only an hour and 40 minutes. Some days are better than others.
Also, I do it at my pool at home, when it's indoors, which makes it even more of a mind over matter issue. Try having the wrong song in your head for a 10000. Ugh!
But, whatever gets me ready for Lake George next weekend, right?
And TriAya-good luck with that new pool option! Sounds perfect!
I am complete agreement that I am nuts. No disputing it, but somehow, i need to do that straight yardage for the psychological piece. Today, it was outside but only an hour and 40 minutes. Some days are better than others.
Also, I do it at my pool at home, when it's indoors, which makes it even more of a mind over matter issue. Try having the wrong song in your head for a 10000. Ugh!
But, whatever gets me ready for Lake George next weekend, right?
And TriAya-good luck with that new pool option! Sounds perfect!
Thanks! and blast it and have a blast at Lake George!
