Just a thought/request:
At some point in the future, it would be nice to have workouts posted by someone who specializes in LONG distance coaching with an eye on open water distances (1 mile "death sprints" to ??? miles). The workouts provided are generally excellent, but since open water distances basically start where pool distances leave off, it would be great to have something a bit more specific. This is especially true since there is a relatively small body of printed work on longer distance/open water training and coaches for LONG distances seem few and far between.
Would anyone else be interested and would this be possible?
-LBJ
Parents
Former Member
An example of one of my many LSD workouts is 180x50m on 50. (the goal to hold 43 secs continuously) I break these into 3x60 as I need to stop every 45 mins to refuel. (I refuel every 45 mins during a marathon swim).
By doing this type of a set, I can stay focused on technique and pace. If I do very long, say 3km-5km sets I can get into the 'zone' and not concentrate as much on technique. My goal is to hold my technique over the distance.
Usually my LSD workouts are outside the master's time as there are not many who 'like' longer distances. ;) We do do timed 30 mins swims, timed 1, 2 3 and 5km swims during our season ( mid September- early August for indoor, July-late September outdoor)
I do my longer distances in the lake as soon as the ice melts !! The lakes I swim in, one has a wonderful 1km loop, with certain markers, (like an overhanging tree, a submerged log etc) so I can do 'on the way' swims. I will do 12.6kms a workout sailing up and down the crystal clear and quite warm lake. And build up to 5 hour workouts, tapering back depending on what race is coming up.
I get my 'intervals' in the river when I swim up the current, while still doing longer distance sets. For me, doing overloading and interval sets keeps my stroke stronger and is also necessary to hold body balance in waves.
An example of one of my many LSD workouts is 180x50m on 50. (the goal to hold 43 secs continuously) I break these into 3x60 as I need to stop every 45 mins to refuel. (I refuel every 45 mins during a marathon swim).
By doing this type of a set, I can stay focused on technique and pace. If I do very long, say 3km-5km sets I can get into the 'zone' and not concentrate as much on technique. My goal is to hold my technique over the distance.
Usually my LSD workouts are outside the master's time as there are not many who 'like' longer distances. ;) We do do timed 30 mins swims, timed 1, 2 3 and 5km swims during our season ( mid September- early August for indoor, July-late September outdoor)
I do my longer distances in the lake as soon as the ice melts !! The lakes I swim in, one has a wonderful 1km loop, with certain markers, (like an overhanging tree, a submerged log etc) so I can do 'on the way' swims. I will do 12.6kms a workout sailing up and down the crystal clear and quite warm lake. And build up to 5 hour workouts, tapering back depending on what race is coming up.
I get my 'intervals' in the river when I swim up the current, while still doing longer distance sets. For me, doing overloading and interval sets keeps my stroke stronger and is also necessary to hold body balance in waves.
