How do you train for open water swimming?

Open Water Swim Workouts

1. Workout goal: efficient, relaxed, straight endurance swim.
2. Warm up for 5 to 15 minutes, incorporate swim drills, establish effective rhythm of breathing.
3. Do the swim straight drill to determine how straight you swim.
4. During a long steady aerobic swim, work on sighting and swimming straight.

How do you train for a long distance open water swim?

If you’re training for your first long open water swim, this is a must-read!

1. 1) Increase yardage gradually and tailor the amount to the specific event you are training for.
2. 2) Be sure to incorporate plenty of technique work into your daily practices.
3. 3) Practice your race in the pool for a perfect fit.

What type of training would a swimmer need?

Instead, they do bodyweight exercises like squats, pushups, and planks. Most swimmers refer to this type of training as “dryland.” Older swimmers will usually weight train. Swimmers typically hit the major muscle groups like back, shoulders, triceps, biceps, abdominals, quads, hamstrings, chest, and calves.

How do I train for a marathon swim?

When training for your marathon swim, you should be swimming the distance of that event in a week for at least a few months before the actual event. For example, if you are swimming a 12-mile swim in the beginning of June, then you should be swimming at least 12-miles in a week starting in February.

How do I learn to swim long distances?

Correct long distance swimming technique:

1. Use round arm freestyle when swimming long distance.
2. Maintain correct body position and use long strokes.
3. Keep a high elbow position when swimming.
4. Use a two-beat kick for long-distance swimming.
5. Learn correct breathing technique.
6. Maintain a neutral head position.

How do you pace a 1500m swim?

We start off with a 50 pretty fast (near 200 pace) and then follow up with a 100 strong (2-3 seconds slower than 400 pace) and then repeat three consecutive 400s at the same exact speed. Then repeat the 100 and the 50 to finish a total of 1500m.

How do I train for a 5k swim?

The Main Set is two rounds of 5 x 200s Freestyle @ 3:20 followed by 3 x 100s IM @ 2:00 Endurance and then followed by 1 x 300 Pull @ 5:00 Moderate. This totals 3,200 meters, so be sure to pace yourself appropriately on each of the two rounds. The goal is to decrease your times and swim faster on each of the two rounds.

How does strength training help with swimming?

It Helps Prevent Injury Strength training can target underdeveloped muscles and relieves demand on those muscles that are more stressed in the water. Also, having stronger muscles can put less stress on the joint, tendon, and ligament areas. Some common areas swimmers work on land are the shoulders and back.

Is interval training good for swimming?

Interval training will help you get the most out of your swim workouts! Many people go to the pool and swim mindlessly back and forth for 20, 30 or even 60 minutes.

How long should I train for a 10K open water swim?

The 10K open water swim, like running a marathon, is not meant for novices. The assumption in this training plan is that the participant is a competent swimmer and can comfortably swim for a minimum of 2 miles, non-stop in a pool. If you are new to swimming, it is best to try the 1.2 Mile or 2.4 Mile swim first.

How does this plan prepare you for a 5k open water swim?

This plan will prepare you for a 5k open water swim or 3.86k Ironman swim through 4x pool sessions per week. How does it work? Complete 4 workouts per week for 12 weeks in the pool.

Can I add open water swims to my training plan?

It is recommended to add additional open water swims to this plan beyond pool training, or if you’re training for triathlon you can replace some of the ‘Distance Challenge’ workouts with open water swims. Every two weeks, the final workout of the week is a ‘Distance Challenge’ that will test your continuous aerobic ability.

Where can I find a training plan for open water races?

With so many different open water races in the Global Swim Series that are similar distance, this is a particularly useful training plan. This plan is available exclusively in the MySwimPro App. Download the App for free on iPhone and Android to subscribe to a training plan that’s right for you!