Total Immersion Forums  

Go Back   Total Immersion Forums > Freestyle
FAQ Members List Calendar Search Today's Posts Mark Forums Read

Reply
 
Thread Tools Display Modes
  #1  
Old 03-23-2017
Josefish Josefish is offline
Member
 
Join Date: Aug 2012
Posts: 54
Josefish
Default Any 5 k plan for a race in 3 month time?

Hi water fellows,

Any swimming plan for a 5 k OW race available?

I swim 4/5 times per week around 2200 m per session. Do you think that's enough to face the race ?

Awaiting your comments

Thanks in advace

Josefish <><
__________________
Josefish <><
Reply With Quote
  #2  
Old 03-23-2017
Tom Pamperin Tom Pamperin is offline
Senior Member
 
Join Date: Aug 2010
Posts: 712
Tom Pamperin
Default

I haven't trained for that distance specifically, but I'd recommend getting as much open water time as you can fit in--it's very different from pool swimming.

For whatever it's worth, when I trained for a 10-miler a couple years ago, I swam about 15-20,000 meters/week at my highest volume, 5 days/week. As soon as the water was warm enough, I was doing 3-4 of my weekly sessions in open water, working on sighting, swimming straight, pacing continuously without walls, etc. I worked up to a max training swim of about 6 miles. I'd think for a 5k race I'd want several swims of 5k in open water before my taper.

In my pool sessions, I don't think I did any repeats longer than 400m. 200m and 400m were staples of my practices in the pool. I also worked a lot on shorter repeats to focus on balance and technique. Also worked on sighting in the pool, and some swimming with eyes closed to work on holding a straight line. Overall, I think I would prioritize picking a stroke rate and DPS (distance per stroke) that would let me hit my target time with a perceived level of effort I felt I could sustain for the distance, and spend most of my training trying to make my chosen stroke rate feel easier and more relaxed. That all would probably serve you well for a 5k as well. I would do my longer swims in open water.

Good luck, and have fun!
__________________
Tom
www.tompamperin.com
Reply With Quote
  #3  
Old 03-24-2017
WFEGb WFEGb is offline
Senior Member
 
Join Date: Jul 2011
Location: Hamburg
Posts: 1,104
WFEGb
Default

Hello Josefish,

you should try to talk with Mastercoach Mat. For his Alumnis he has a very detailed (plans for every single pooltime) 5k-Course, but he's extremely kind and helpful, maybe he'll open a "special case" for you.

Best regards,
Werner
Reply With Quote
Reply


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 Off
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 12:38 PM.


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