Swim in the same hours as your goal in training so you will feel the changes in your body. It's a good idea, even in the pool, to practice sighting, deep water starts and open turns if possible. On the first 50m of each, breathe every 5 or 6 strokes and on the second 50m breathe every 3 strokes or try a 3-2-3-2 breathing pattern. Moderate / sub threshold pace – breathe on a sequence of 3-2-3-2 strokes. outside: rivers, the sea, the ocean, lakes, lochs, firths and so forth). If this is the case, you will have to modify them for pool use. More: Cross-Training Marathon Plan. This is Hal's most popular program: the Novice 1 Marathon Training Program. You can measure your CSS by doing 400m and 200m timed swims. Aim to swim at this pace during the endurance sessions. For all sessions complete a warm up of around 800m-1200m and cool down of 200m-400m after the main sets. An adaptable session that will focus on some key areas of your swimming technique (breathing, kick, catch and pull) without too much thought. If accomplishing that inspires you to push on, your path includes two possibilities – swim a faster mile, and swim farther. Having a weekly structure to follow will help keep motivation levels high, build event specific conditioning and develop a repertoire of open water skills. Include some backstroke to stretch your shoulders slightly in the opposite direction. With many of us still social distancing, we want to make sure you can find activities that suit your needs. At 15C for the target swim, I’d spend proportionally more time in open water. There are three blocks of sessions for you to follow. In a way, its very different. ACTIVE also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators. For the open water sessions, you may additionally have to adapt to the set-up at your local venue or estimate distances based on swimming time. * In all steps we are going to learn how to build the basic training schedule and take an example of a women who aims to do her first open water swim Marathon of 10 km in the sea. Prevents Injury. Ten kilometers without significant assistance from currents is the minimum distance considered to be a marathon swim.” J|�Ֆ��0 �����i����:a5`d5 =y��� X'� f�U�M�^�9h2�.�Y/u��F�5K,}��ê&$k�[.��_RS����K�`;c ���G�� The magazine and website for the global community of outdoor swimmers, Cold water swimming: your questions answered, Pilates for swimming: Increase efficiency, reduce drag and increase speed, Simple exercises to keep you fit for swimming, © Copyright Outdoor Swimmer Magazine 2020. The marathon plan is for experienced open water swimmers targeting 10km swim events. 1) 2 or 3 sets of 50m, 100m and 150m FC with 15-30 seconds rest between each. Developing breathing versatility is an essential skill for open water swimming. endobj This is a 24 week MARATHON SWIM training plan for somebody who currently swims at, or slower than 02:00/100m pace for a 1500m. These should be run closer to your goal marathon pace than you’re used to running. The date is January 10th and the competition is … Note that half of these sessions are designed for open water. <>/ExtGState<>/ProcSet[/PDF/Text/ImageB/ImageC/ImageI] >>/Annots[ 16 0 R] /MediaBox[ 0 0 612 792] /Contents 4 0 R/Group<>/Tabs/S/StructParents 0>> If you are swimming 4,000 meters, five times per week, that gets you to 20km – a reasonable minimum base training volume for an Anacapa swim. Outdoor Swimmer is the world’s only print magazine dedicate to outdoor and wild swimming. It can help strengthen your legs. Increase yardage gradually and tailor the amount to the specific event you are training for. On the other hand, if your lap length is only 400m, then swim the complete lap plus your estimate of a quarter lap. Exercise can help boost our mental state as well as our physical health so, in the spirit of social distancing, we’ve compiled a list of virtual events to get you moving without the crowds. Training Plans Download our training plans to help you prepare for your Marathon Swim. Swimmers would already be comfortably swimming 10 to 15km per week in training, for at least the past 4 to 8 weeks (in normal, non-covid circumstances). Remember that if you are wearing a wetsuit, your swim speed may be significantly faster than without. x��][o�Ȓ~���8�b��a���`��mN�l0ٍy���6EYӒ��������n6I���dJ�p ˔��Y]�Օ/~l�j��N|����N�r%~y�r�u����zؗ/>��j��j�}��p��[ow��l~�A�|�J�������/���E��y ����O���^^=��Rz~$��ϟI��R����3/���\���Tܴ��~��o?=��b�]��{x��x�L��2Z�/���=��6K�,v��xѴ�R��n��ݦ]�`q_��wtu�o���W����X�=�W���1�ǰ!�$����HF:p���A'⤓y~����^�ڷ�K.��� ����Lʚ/$���F�>�������A�u��%'�0�\E3�|.g�A�H�y�J�P)����������xi����,�9��⛛�w��@8���*`��oۼ�ee�'�o^�7K��Rr�e߾C�,�ɸ��˒�����ݕ]����[��#AM������L�r��L�­���v�2X܉+PE�����/[z{� I finally decided to start training for a long distance open water swim I am doing next year. More than a million runners have used Hal's programs with success. Preserving the sport’s spirit and traditions by articulating general rules and standards. Do not run longer than 2 hours—you need to be able to do the interval workout next week. You equate the sight of neoprene with someone scratching their fingernails on a blackboard. Half Marathon 5k Training Plan In addition, try to include an easier training day (for example, where you focus on technique and drills) as active recovery to ensure you can maintain high quality. Each block of training is intended to last four weeks. The squad enjoy training all year round in fabulous indoor and outdoor 33m pools. If you can, measure your Critical Swim Speed (CSS – see below for details) in a pool in your wetsuit as well as without. A marathon swim is a nonstop, unassisted open water swim of 10 kilometers or longer.. Marathon swims take place in oceans, seas, bays, lakes, and rivers throughout the world - as part of organized events, sanctioned solo swims, or self-organized independent solo swims. �. 4 0 obj Critical Swim Speed or CSS is a concept used by swimming coaches around the world as a basis for determining what speed you should aim to swim at during key training sessions. Brandon Jones breaks down how he prepared for his 10km swim after the … "-���rU����$ �QmW(��6�pX�d0U���EeT�⭄��.~�X������yf�g�BЎ��/dµ&����{Lf:����D�o裏��b��-SN:xש!��o�Z�0��PK��)�~V��m��G: If you have access to a gym, the cross trainer (or elliptical trainer) and the rowing machine are other good examples. Swimming, of course, is what training for a marathon swim is all about. Try to ensure you’re rested before these key sessions. There is a lot that can be said about training for a marathon swim that doesn’t need to be repeated here. For those currently swimming 2-3 times a week for up to 3.5km at a time, allow yourself 16 to 20 weeks preparation time. Publishing and ratifying documentation of independent swims. Walking is ok. Of all the low-impact cross-training exercises—including cycling, elliptical, and … endobj 5 x 1000m or 4 x 1500m at endurance pace (CSS +3-5 sec per 100m) with 1 to 2 minutes rest after each. Although this study is far from scientific, it might provide ideas on how to structure … If you are training for your first marathon, this is the training program for you! We know many of you are stuck at home and feeling the stress of events surrounding the Coronavirus. 8 to 10 x 1km front crawl at endurance pace (CSS +3-5 sec per 100m) with 2 minutes rest after each. For the purpose of the training sessions here, calculate your endurance pace by adding 3 to 5 seconds per 100m – so if your CSS is 1m45s, your endurance pace is 1m48s to 1m50s. You should do each of these sessions twice over a four-week block. Swimming tips for Marathon open water swimming, how to eat in long distance. <>/Metadata 81 0 R/ViewerPreferences 82 0 R>> Unlike marathon foot-races which have a specifically defined distance, marathon swims vary in distance. A simple set of 400s to add to your weekly training programme for long term benefits. Contact Coach Linda to get yours now! Try these three swim workouts to train smarter and get faster. Swimming or cycling is even better. (This women trains twice a week for 45 min each time). <> Focus on breathing out consistently while your face is in the water. 1 0 obj Marathon Swimming: A Ferry for Tokyo ! It is usually measured as your time per 100m, so if it takes you 26m15s to swim 1500m your CSS would be 1m45s per 100m. For more details and a CSS calculator, see: swimsmooth.com/training.html. Feeling antsy? If you’re preparing to step up to the 10k Marathon distance for the first time next year, we have put together a set of training sessions to get you started. Cross Training Sessions Cross training in this marathon training schedule is simply any form of exercise other than jogging or running. Use buoys or landmarks to help gauge your distance. ş��ׁk����>W�Ѷ2:@A���5�=C�Ks�wx@����\�&؃�MK疐�^.K����>v�F��ݢV�h[T}щp�M-`0A݆Z�d=��b3��i�p���N�� �$���5���0籖! In each block there are two “endurance” sessions (to improve your ability to swim the distance) and two “pacing” sessions (to help improve your speed). Even if you are an experienced marathoner, you may choose this as a gentle and low-mileage approach to your favorite sport. TRAINING. If you have a GPS enabled swimming watch you will be able to check post swim how well you estimated your pacing and distances, but this isn’t essential. INTRODUCTION. Try to know what you are going to eat before the swim, each 20 min, 30 min, 45 min… Train with the same meal every time. Most will agree on one thing, which is you need to put in a lot of yardage for your best chance of success. Basic training. You should notice how effective this pattern is for navigation, breathing twice to the left and twice to the right and also supporting a higher work rate as you pick up the pace, 3 x 1600m at endurance pace + 60s recovery after each, 5 x 1km at endurance pace + 60s recovery after each, 15 to 20 x100m at CSS + 15s rest after each 100m, 8 to 10 x 200m at CSS + 20 to 30s rest after each 200m. Given water is 800% denser than air, swimming is the finest form of … Depending on the time of year that you start the programme, swimming long distance outside may not be an option. Make these your key sessions each week. The great thing about having a swimming goal to aim for is the boost it gives to your motivation. In a way, a marathon in the Pacific Northwest is the same as a marathon swim anywhere. Marathon Swimming: Keys to Success For new-to-swimming adults, swimming your first continuous mile will be an Everest-quality goal. One optional swim. Swimmers would already be comfortably swimming 10 to 15km per week in training, for at least the past 4 to 8 weeks (in normal, non-covid circumstances). %���� Finding a virtual activity is now easier!. ACTIVE also makes it easy to learn and prepare for all the things you love to do with expert resources, training plans and fitness calculators. %PDF-1.7 See below for details. Swim about 200 to 400m in total. This may seem fast, but the point is to build the skills and your tolerance for running at that pace. ����)�v�E��kA>z%�={E�����a�|cQ����{� ��|� ?�U/��|��Z4��-�}�� }�^Da��{A���dB�AqҌR�m�]S��e�7y礞G�C��z�H��p�G����K����\��*��K#V�f�Ib�X�W�q���wڐ�S�o��Yp��eSn��~� Training tips for swimming long distances in open water (i.e. You can opt out of this at any time. Triathlon Europe provides weekly Swim Smooth squad training in South West London. If you are new to swimming, it is best to try the 1.2 Mile or 2.4 Mile swim first. Marathon Swimming As per the Marathon Swimmers Federation, a marathon swim is “a nonstop open-water swim, undertaken according to standardized rules, and requiring at least several hours of sustained effort to complete. Work on establishing consistent exhalation concurrently with variety in breathing patterns, based on effort: 4 to 6 sets of 800m front crawl, broken as: If swimming with a partner, practise drafting on hips and on feet on the 50s. The cool down is a chance to swim slowly, relax and let your heart rate drop. 6 to 7 x 1km at endurance pace (CSS + 3-5 sec per 100m, 1 to 4 at endurance pace (CSS + 5 sec per 100m) + 60 sec rest after each, 5 & 6 at tempo pace (CSS + 3 sec per 100m) +60 sec rest after each, 8 x 1000m or 6 x 1500m front crawl at endurance pace (CSS +3-5 sec per 100m) with 1 to 2 minutes rest in between. <> The colder and longer the swim, the more long, cold water training you should be doing. 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