One of my swimmers needs a plan to train for a 5-mile swim in Lake Erie next July. He swims two miles a couple times per week, continuous swim, but, is there a plan out there that could help him this winter and not get burned out by the time July comes around?
Thanks,
Cindyswim
Plan for 7.5 mile Mouth of the Potomac River crossing.
Need some help from the distance crowd on this....
January - March
4 days of swimming per week (Masters work plus a long day)
Day one --3000 yards of interval work (free)
Day two --3000 yards of IM
Day three -- 3000 yards of interval work (free)
Day four --Distance (wrap your head around it boy!) at least 4500 yards of long distance work (4 x 1000 on 15 minutes or so?)
March -May
Add another day and the distance day goes up to 6000 yards or an open water swim.
Is this enough? Need some help here!!!!The longest OW race I've done is the ~3 mile La Jolla Gatorman and I was training about 15K to a max of 20K yards per week. In retrospect, I didn't feel like that was enough. The question I'd have is if you're training to just complete the swim or if you're going to end up racing the swim? I find it hard to not race, even if I'm only sufficiently trained enough to merely complete the event.
Extrapolating from my own experience, I'd want to be doing at least 6-10 weeks of pretty consistent ~35K weeks of training leading up to a 7.5 mile swim, with most of my repeats being oriented towards shortish rest, longer swims (e.g., 5 x 500, 4 x 1000). I'd want to build up over that training period to a long workout (doesn't need to be straight) as long as your race. So, your long workouts might build up by 1K over an 8 week period from 5,000 up to 13,000.
Mind you, I've not done this ... primarily because the idea of doing 10K workouts again has no appeal to me ... but I'd want to have swum the distance in a pool workout a couple of weeks before the race.
Plan for 7.5 mile Mouth of the Potomac River crossing.
Need some help from the distance crowd on this....
January - March
4 days of swimming per week (Masters work plus a long day)
Day one --3000 yards of interval work (free)
Day two --3000 yards of IM
Day three -- 3000 yards of interval work (free)
Day four --Distance (wrap your head around it boy!) at least 4500 yards of long distance work (4 x 1000 on 15 minutes or so?)
March -May
Add another day and the distance day goes up to 6000 yards or an open water swim.
Is this enough? Need some help here!!!!The longest OW race I've done is the ~3 mile La Jolla Gatorman and I was training about 15K to a max of 20K yards per week. In retrospect, I didn't feel like that was enough. The question I'd have is if you're training to just complete the swim or if you're going to end up racing the swim? I find it hard to not race, even if I'm only sufficiently trained enough to merely complete the event.
Extrapolating from my own experience, I'd want to be doing at least 6-10 weeks of pretty consistent ~35K weeks of training leading up to a 7.5 mile swim, with most of my repeats being oriented towards shortish rest, longer swims (e.g., 5 x 500, 4 x 1000). I'd want to build up over that training period to a long workout (doesn't need to be straight) as long as your race. So, your long workouts might build up by 1K over an 8 week period from 5,000 up to 13,000.
Mind you, I've not done this ... primarily because the idea of doing 10K workouts again has no appeal to me ... but I'd want to have swum the distance in a pool workout a couple of weeks before the race.
