Total Immersion Forums  

Go Back   Total Immersion Forums > Outside the Box: Open Water Swimming
FAQ Members List Calendar Search Today's Posts Mark Forums Read

Thread Tools Display Modes
Old 07-21-2010
KatieK KatieK is offline
Senior Member
Join Date: Jan 2010
Location: Scottsdale, AZ, USA
Posts: 295
Default 7K Training Advice

Hi All,
I'm (sort of) doing a 7K lake swim in a little less than two months from now. I say "sort of" because it's actually three events in a row--1K, 2K and 4K. I should have 10-15 minutes to rest between events.

I usually swim 2500-3000 yards at a time. That's a convenient distance for me because it takes about an hour. I swim at least once a day. If I feel like going in for a second swim, I swim as much or as little as I want. I swim at the lake at least once a week, twice if I can manage it. (BTW, I'm swimming so much because it's fun, not because I'm trying to train hard.)

Today I swam 4400 yards. That's the longest I've swam in one session. I did a 400-yard warm-up (drills and very slow whole stroke). Then I moved on to 4x1000. I did the first 3 1000s at 1.2s/stroke. For the last one, I turned off the Tempo Trainer and swam at a relaxed pace for the first 700 or so and then sped up when I realized I was at risk for getting kicked out of the pool before finishing.

Ideally, I'd like to alternate between tempos of 1.1 an 1.2 on the 1000s. I couldn't have done that today, though.

How often should I be doing long (4-5K plus) swims? How fast should I be incrementing the distance?
Reply With Quote
Old 07-22-2010
naj naj is offline
Senior Member
Join Date: Nov 2008
Location: San Francisco, CA
Posts: 624

Katie if water temp is not a factor then I would say doing 80% of the total distance once or so a week is sufficient. For myself - when I train for a swim - I try and follow this discipline. Concerning the incremental adjustments on the TT go with a gradual 10% increase imo. Hope this helps you and best of luck in the race!

Reply With Quote

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump

All times are GMT. The time now is 04:52 AM.

Powered by vBulletin®
Copyright ©2000 - 2021, Jelsoft Enterprises Ltd.