10K Training Suggestions
This training plan has weekly yardage goals leading up to the 10K as well as plans for long swims to prepare for the event. As a minimum, swimmers should complete a swim of at least 75% of the planned racing distance.
The long swims can be done in a pool, but it would be preferable if at least one was in open water; weather and water temperature permitting. Swimmers should plan to have some type of open water practice or experience before competing.
Also during the long swims, athletes should practice taking in fluids or gels (gel packs can be stored under your suit near the leg) to make sure that the types/flavors are agreeable to their stomach.
Tapering for the event varies from swimmer to swimmer. Reduce the number of hard/fast swims and repeats during the last week prior to the event. Easy swimming is preferable so that your muscles and body are “rested” and ready for competition.
Mar 10-16: 6,000 weekly yards
Mar 17-23: 7,000 yards. Long swim 2500-4000 yards/meters
Mar 24-30: 8,000 yards
Mar 31 – Apr 6: 9 – 11,000 yards. Long swim 4500-6000 yards/meters
Apr 7 - 13: 9 - 11,000 yards.
Apr 14 -20: 11 - 13,000 yards. Long swim 6,000-7,500 yards/meters
Apr 21- 27: 13,000- 15,000 yards
Apr 28 - May 4: 15 - 17,000 yards. Long swim 8,500-10,000 yards/meters
May 5 - 11: 12 – 15,000 yards
May 11-17: tapering, 2500 - 4500 yards this week before race day
Race day! May 17th
If you found this article helpful, please consider making a small donationL Voni Oerman is an open water swimmer here and her son Wyatt (who was part of the youngest relay to swim across the English Channel). On January 14th, 2014 Wyatt was struck by a car. Wyatt is currently in the ICU, with severe facial trauma, including a broken jaw, multiple missing teeth, and many other broken facial bones. Wyatt has had 2 reconstructive surgeries thus far - one surgery to fix his broken jaw, and a sinus reconstructive surgery. Wyatt's current condition has required a tracheotomy, and he is suffering from pneumonia while also dealing with a collapsed lung. He is unable to talk, eat or swallow on his own. Thankfully, Wyatt did not suffer any long-term brain or spinal injuries. However, he and his family have a very long road to recovery ahead, including future surgeries to repair his tongue and missing teeth, along with a long list of rehabilitative measures including speech. Please take a moment and donate HERE.
5K Training SUGGESTIONS
This training plan has weekly yardage goals leading up to the 5K as well as plans for long swims to prepare for the event
The long swims can be done in a pool, but it would be preferable if at least one was in open water; weather and water temperature permitting. Swimmers should plan to have some type of open water practice or experience before competing.
Also during the long swims, athletes should practice taking in fluids or gels (gel packs can be stored under your suit near the leg) to make sure that the types/flavors are agreeable to their stomach.
Tapering for the event varies from swimmer to swimmer. Reduce the number of hard/fast swims and repeats during the last week prior to the event. Easy swimming is preferable so that your muscles and body are “rested” and ready for competition.
Mar 10-16: 5,000 weekly yards
Mar 17-23: 6,000 yards. Long swim 1500-2000 yards/meters
Mar 24-30: 6,000 yards
Mar 31 – Apr 6: 7,000 yards
Apr 7 - 13: 7,000 yards. Long swim 2500-3500 yards/meters
Apr 14 -20: 8,000 yards
Apr 21- 27: 8,000 yards
Apr 28 - May 4: 9,000 yards. Long swim 4000-5000 yards/meters
May 5 - 11: 7 - 8,000 yards
May 11-17: tapering, 2000 - 3000 yards this week before race day
Race day! May 17th
If you found this article helpful, please consider making a small donation: Voni Oerman is an open water swimmer here and her son Wyatt (who was part of the youngest relay to swim across the English Channel). On January 14th, 2014 Wyatt was struck by a car. Wyatt is currently in the ICU, with severe facial trauma, including a broken jaw, multiple missing teeth, and many other broken facial bones. Wyatt has had 2 reconstructive surgeries thus far - one surgery to fix his broken jaw, and a sinus reconstructive surgery. Wyatt's current condition has required a tracheotomy, and he is suffering from pneumonia while also dealing with a collapsed lung. He is unable to talk, eat or swallow on his own. Thankfully, Wyatt did not suffer any long-term brain or spinal injuries. However, he and his family have a very long road to recovery ahead, including future surgeries to repair his tongue and missing teeth, along with a long list of rehabilitative measures including speech. Please take a moment and donate HERE.
The long swims can be done in a pool, but it would be preferable if at least one was in open water; weather and water temperature permitting. Swimmers should plan to have some type of open water practice or experience before competing.
Also during the long swims, athletes should practice taking in fluids or gels (gel packs can be stored under your suit near the leg) to make sure that the types/flavors are agreeable to their stomach.
Tapering for the event varies from swimmer to swimmer. Reduce the number of hard/fast swims and repeats during the last week prior to the event. Easy swimming is preferable so that your muscles and body are “rested” and ready for competition.
Mar 10-16: 5,000 weekly yards
Mar 17-23: 6,000 yards. Long swim 1500-2000 yards/meters
Mar 24-30: 6,000 yards
Mar 31 – Apr 6: 7,000 yards
Apr 7 - 13: 7,000 yards. Long swim 2500-3500 yards/meters
Apr 14 -20: 8,000 yards
Apr 21- 27: 8,000 yards
Apr 28 - May 4: 9,000 yards. Long swim 4000-5000 yards/meters
May 5 - 11: 7 - 8,000 yards
May 11-17: tapering, 2000 - 3000 yards this week before race day
Race day! May 17th
If you found this article helpful, please consider making a small donation: Voni Oerman is an open water swimmer here and her son Wyatt (who was part of the youngest relay to swim across the English Channel). On January 14th, 2014 Wyatt was struck by a car. Wyatt is currently in the ICU, with severe facial trauma, including a broken jaw, multiple missing teeth, and many other broken facial bones. Wyatt has had 2 reconstructive surgeries thus far - one surgery to fix his broken jaw, and a sinus reconstructive surgery. Wyatt's current condition has required a tracheotomy, and he is suffering from pneumonia while also dealing with a collapsed lung. He is unable to talk, eat or swallow on his own. Thankfully, Wyatt did not suffer any long-term brain or spinal injuries. However, he and his family have a very long road to recovery ahead, including future surgeries to repair his tongue and missing teeth, along with a long list of rehabilitative measures including speech. Please take a moment and donate HERE.