I currently swim 3-4 times a week, approximately 3000mts each workout and then a longer workout of 4000-5000mts. A standard workout I do regularly is 15X100 10 secs rest at threshold pace (for me that's approximately 1:40 per 100).
I've done several 1-2 mile open water swims (some as part of a triathlon) and am now thinking of probably a 5K. If I wanted to train for a 5K, how would I need to structure my training? Some thoughts, but I'm not a swimmer by background, hence the request for insights.
- make sure I'm hitting 15-18K+ consistently for a few weeks
- long workout at 6-7K
- Quality work should be 3-4K at least once a week, some variation of 15X200s,20 secs rest, 2x(15x100), 10 secs rest, etc. This is the part where I probably need the most help, what kinds of sets will constitute quality training to prepare for the distance?
Any thoughts or insights on how to structure the training would be much appreciated. Thank you.
