You peeps are a great resource so I would love your input for the last 2 months of training before my first 10k (roughly) in Oct. I've done a couple 5k's now this year and am loving the distance and OW swimming!! My background is (was) in ultra running so I figured I'd apply similar logic to buildup and taper for this distance in swimming as well (several buildup weeks, a lower week, then build again to almost the race distance). Also, I'm doing 4-5k, 3-4x/week with the team during the week on regular drills etc. These Sunday swims I'm just doing the mileage, learning the best time to drink/eat, etc. Thoughts? Am I over-thinking? Any other advice? Thanks in advance. :)
I did 7k (longest to date) last Sunday and felt pretty good. Here's the rest of the Sundays until 10/5
8/11 7.5k
8/18 8k
8/25 6.5k
9/1 7.5k
9/8 8k
9/15 8.5k
9/22 9k
9/29 5-6k
10/5 Race
As long as your body is holding up okay, 4K AM and 5K PM sounds good.
As for speed work for one and long and easy for the other; unless you are also training for pool events I would define speed work as swimming at you 1 mile race pace and not in terms of your 100 and 200. A set something like 15 X 200 at 1 mile pace with 20-30 seconds rest between. And I would define long and easy as swims at your 10K pace, working on technique and a comfortable relaxed (not slow) stroke; something like 2 X 2000 with a 30 second feed between the 2. Save easy for warm-up and warm-down.
As long as your body is holding up okay, 4K AM and 5K PM sounds good.
As for speed work for one and long and easy for the other; unless you are also training for pool events I would define speed work as swimming at you 1 mile race pace and not in terms of your 100 and 200. A set something like 15 X 200 at 1 mile pace with 20-30 seconds rest between. And I would define long and easy as swims at your 10K pace, working on technique and a comfortable relaxed (not slow) stroke; something like 2 X 2000 with a 30 second feed between the 2. Save easy for warm-up and warm-down.
