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3.9k Swim Training Plan

  • 08-08-2014 10:27am
    #1
    JEmily
    Registered Users, Registered Users 2 Posts: 641 ✭✭✭


    Can anyone recommend a good swim training plan for the 3.9k in Glendalough. Haven't done this sort of distance so might need a bit of help!


Comments

  • #2
    Kurt Godel
    Closed Accounts Posts: 4,361 ✭✭✭Kurt Godel


    JEmily wrote: »
    Can anyone recommend a good swim training plan for the 3.9k in Glendalough. Haven't done this sort of distance so might need a bit of help!

    It's on in a few weeks- so to be honest any plan should have been well and truly underway by this stage...

    What sort of distance can you swim in the pool? Have you done much open water swimming, and if so has any been in fresh water lakes? What sort of performance/time are you hoping for in the 3.9k?

    There's certainly things you can do between now and Sept to aid your Glendalough swim, but I guess it depends on how experienced you are now. It's a magical place to swim, by the way!


  • #3
    MojoMaker
    Registered Users, Registered Users 2 Posts: 4,938 ✭✭✭MojoMaker


    When I am training for longer OW swims I base my pool training sessions around 400m & 800m repeats, nothing shorter. Say 10 x 400 or 5 x 800 with 20s intervals to ease the monotony. The main focus being threshold swimming and swim pacing - try to stay within 1-2s for each 400, 5-6s for each 800. If you find the splits are varying by more, or dropping off, then back off the pace to get them level. Normally I'd say to see results you need at least 8 weeks of this, with 2 endurance swims per week mixed in with your regular speed sessions and threshold intervals sessions. I favour paddles for these kind of swims to bring some easy emphasis on stroke technique and strength development as you're never fighting the water or getting into oxygen debt. Works for me, but you may be more advanced. Do you have a coach or access to a club coaching session to get some structured advice?


  • #4
    JEmily
    Registered Users, Registered Users 2 Posts: 641 ✭✭✭JEmily


    Thanks, i done the 750m last year in Glendalough. Done 1,500m at the Athy Triathlon this year and am swimming twice at week in Killiney Sea roughly 2km per session. Was trying to find something rough to follow but there seems to be nothing online at all. Will try that mojomaker...that's for the advice...now i need to get back to the pool:(


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