Not sure whether you’re up for an open water swimming expedition of this nature?
The following offers some guidance and a basic weekly training plan.
As with any exercise program, if you’re new to open water swimming get a medical examination to make sure you’re sufficiently fit for this moderate to challenging outing. Even if you are a competent swimmer, this may be a good time to have your doctor check you out if it’s been a while since your last medical exam.
Our swims are not races. They are meant to be swum at a pace comfortable for you. This means it’s more important for you to be able to sustain a constant swimming pace over the distance than it is to swim fast for a limited duration. Thus, your weekly training should include a longer distance swim at a slower pace in addition to the shorter distance / fast paced intervals normally conducted in US Master Swimming work-outs.
The following represents a suggested training summary for this once-a-week longer distance, slower paced swim. (Additional swim training throughout the week also is recommended.)
Weeks Prior to Your Swim Expedition
| Week 12 – 1200 yards |
Week 8 – 2400 yards |
Week 4 – 3600 yards |
| Week 11 – 1500 yards |
Week 7 – 2700 yards |
Week 3 – 3900 yards |
| Week 10 – 1800 yards |
Week 6 – 3000 yards |
Week 2 – 4200 yards |
| Week 9 - 2100 yards |
Week 5 – 3300 yards |
Week 1 – 1800 yard |
To keep these training sessions from becoming stale and boring, consider the following training ideas to keep things fresh:
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Practice your bilateral breathing for several lengths each session. This will pay off tremendously in open water especially if the wind is blowing from one side – and that’s the side you normally breathe on.
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Practice your sighting skills for several lengths each session – pick an object on the far wall of the pool. Every couple of strokes, lift you head, see how quickly you can spot the object, then put your head back in the water. Also practice lifting your head only enough so that your eyes are out of the water.
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Time your swim and calculate your pace for 100 yards. Then compare that as the weekly swims get longer to see if you’re able to maintain your speed.
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If the week’s distance seems overwhelming, break it into segments, stop and have a drink at the end of each one (hydration will be very important during your swim expedition so start incorporating it into your workouts) and continue on to the next segment.
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Swim at a different pool on occasion just to change things up.
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If possible, do your long distance swims in the open water. A mile in the open water goes by so much quicker than does a mile in the pool. And, you do want to have some experience prior to your swim expedition of swimming in an environment without a black lane at the bottom and without a wall to hold on to.
ADDITIONAL RESOURCES
Looking for more information / resources on open water swimming? Here are some suggestions:
Lane Lines to Shore Lines: Your Complete Guide to Open Water Swimming
Co-hosted by
Gary Emich & Phil DiGirolamo. This DVD covers an array of topics on open water swimming and will help you transition from the pool to open water safely and with confidence. Available at
www.LaneLinesToShoreLines.com.
Open Water Swimming
Written by Penny Lee Dean. This book is a complete guide for distance swimmers and triathletes. Available at
www.HumanKinetics.com.
Triathlon Swimming Made Easy
Written by Terry Laughlin. This book outlines the “Total Immersion” method for anyone to master open-water swimming. Available at
www.TotalImmersion.net