Prepping for a 10K swim. Event was cancelled, but the locals are still going to swim it. Been working towards it, most recently I did an almost 9K swim. At any rate, I want to somewhat prepare for this as much as possible, because my goal when I started open water was to do the event (before it was cancelled). Been working with pilots, working on my nutrition, etc. I'm just not sure how to taper for this thing. I probably do about 20,000 yards in an "ideal" week, a little over half that being a short open water swim (4,000 yards) and a long one (7800-9600 yards), and 2-3 3500M (so maybe 3750ish yards) pool swims. Supplement that with a 4-5 mile run or a 12 mile mountain bike or 30 mile road bike ride (we have hills here, FWIW) when I can, especially when the "ideal" week doesn't happen.
So, I'm 2 weeks out. How much to back off and taper? How should I approach the last week? Will miss my normal short OW swim Thursday as I'm out of town. Not sure about the longer one this weekend. Next week (2.5 days before the big one), the OW swim is either 3500 yards or 6400, depending on where I choose to get out.
I guess the easiest way to ask this.....how many yards this week, and next week? Any "do not exceed in one training session" types of things either week?
OK, so I am about to attempt a 10K this Friday and have been training pretty consistently over the last 5 weeks average 16,000 meters, but usually over 5 workouts each week ... so nothing longer than a 5K straight. Now, I raced a 4K on Sunday and raced hard, waking up Monday morning feeling quite sore.
For my 'taper' this week, I am doing 3 swims of about 1500 to 2000 on Mon, Weds and Thursday. Then I'll just let it rip on the 10K on Friday. I figure this then would put my weekly total consistent with what I have been doing, but also give me a little rest ahead of time so I feel fresh.
Now, in complete candor, my 10K attempt will be primarily about just completing it and I intend to not try to actively start going 'faster' until I've gotten through at least 7-8K.
OK, so I am about to attempt a 10K this Friday and have been training pretty consistently over the last 5 weeks average 16,000 meters, but usually over 5 workouts each week ... so nothing longer than a 5K straight. Now, I raced a 4K on Sunday and raced hard, waking up Monday morning feeling quite sore.
For my 'taper' this week, I am doing 3 swims of about 1500 to 2000 on Mon, Weds and Thursday. Then I'll just let it rip on the 10K on Friday. I figure this then would put my weekly total consistent with what I have been doing, but also give me a little rest ahead of time so I feel fresh.
Now, in complete candor, my 10K attempt will be primarily about just completing it and I intend to not try to actively start going 'faster' until I've gotten through at least 7-8K.
