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5 mile swim workout plan

VVT5M

Hi….I’m doing a 5 mile open water swim in St Croix in Nov. I’ve previously done a 4K open water event (took me 1:39)  but this is my first attempt at this distance.  Can anyone recommend a training plan? I have a good base now and I’m in generally good shape. Middle of the pack ability level.  Any help is much appreciated!

Parents

  • One thing I will suggest is to work on your hydration and feeding. In the 4k (2.5 mile-ish) it’s not as much of an issue. But on a 5-miler you will need to feed and hydrate more. If you haven’t done the feeding before…you should practice, and see what you prefer for it. If you have a kayaker accompanying you, and they will be handing you the food/drink…they need to practice their part too. Personally…with regard to protein…I didn’t think that having to ‘chew’ something would be practical. So, instead of any chewable food, I take protein shakes…like bottles of Ensure.  — Dan

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  • One thing I will suggest is to work on your hydration and feeding. In the 4k (2.5 mile-ish) it’s not as much of an issue. But on a 5-miler you will need to feed and hydrate more. If you haven’t done the feeding before…you should practice, and see what you prefer for it. If you have a kayaker accompanying you, and they will be handing you the food/drink…they need to practice their part too. Personally…with regard to protein…I didn’t think that having to ‘chew’ something would be practical. So, instead of any chewable food, I take protein shakes…like bottles of Ensure.  — Dan

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