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aquageek
May 8th, 2008, 09:04 AM
I have three OW swims in late May/early June. Two are long distance (2.4 and 3.1 miles). I have been doing one day a week of distance work as prep. I have some difficulty in creating a good distance workout for myself that isn't boring (4 X 1000 isn't very fun). Given I have time for about 4500-5000 in our practice time, I was wondering if anyone has any good distance workouts to suggest? You can always PM me with your ideas if that suits you better.

I realize there is an OW section on the forum but figure more people view this section.

SwimStud
May 8th, 2008, 09:26 AM
Reps of 500 are my favourite way to crank out a big yardage/OW prep workout.

Chris Stevenson
May 9th, 2008, 11:52 AM
I have three OW swims in late May/early June. Two are long distance (2.4 and 3.1 miles). I have been doing one day a week of distance work as prep. I have some difficulty in creating a good distance workout for myself that isn't boring (4 X 1000 isn't very fun). Given I have time for about 4500-5000 in our practice time, I was wondering if anyone has any good distance workouts to suggest? You can always PM me with your ideas if that suits you better.

I realize there is an OW section on the forum but figure more people view this section.

The good news is that 3.1 miles is not long by OW standards (just 5K, similar to the hour postal swim) and 4500-5000 is plenty of yardage to prepare.

More good news: pretty much any set where you don't get much rest will work, so use your imagination. For aerobic work, I find that "pyramid" sets are a little less boring than most: 100-200-300-400-500-400-300-200-100 is a "quick" 2500 but doesn't really seem that bad. Find a rhythm and pace you feel like you can hold for one hour and work on slowly increasing it. Every Friday is "broken mile" Friday for our workout group, we all try to find different ways to break up the mile and get the overall time; in more than one year I don't think we've done the same thing twice. (Today was a pretty pedestrian 11 x 150.)

Try to work out LCM as much as possible. Very helpful to find a good rhythm that (hopefully) effortlessly gobbles up the yards.

Do some OW practice swims when you can, the breathing and sighting is different than in the pool.

Oh, and you should come up to Charlottesville for the Chris Greene 2 mile cable swim (http://www.usms.org/longdist/ldnats08/2micblentry.pdf) in July. Cable swims are great: an open water swim with a lane line to help you swim straight! It's a national championship this year, I've seen plenty of people from NC in the past.

There is a beach area for the kids. And, even with my dislike of all things UVa, I have to admit that C'ville is a pleasant town with pretty surroundings. Bring your bike, plenty of good hills nearby.

Blackbeard's Peg
May 9th, 2008, 01:31 PM
Geek,

We did something similar to this a couple weeks ago
800 negative split
100 im
4x50
600 negative split
100 im
4x50
400 negative split
100 im
4x50
200 negative split
100 im
4x50

IM would be recovery, the 50s would be something like drill and/or breath control, other strokes encouraged.

ALM
May 9th, 2008, 06:44 PM
One way to make 1000 a little less boring (this is in a SC pool):

1 length easy
1 length fast
4 lengths easy
4 lengths fast

....Repeat three more times.

ALM
May 9th, 2008, 06:54 PM
The below is from an article in USMS Swimmer magazine, "How to Integrate Distance Training into Swim Team Workouts" by Kerry O'Brien.

http://www.usmsswimmer.com/200507/distancetraining.php

He suggests a set of 3 x 1650, using the options below:



A few options we use to train for the 1650 are the following broken-mile workouts:

* The Davis Mile
Start with 11 lengths (275 yards), rest 10 seconds, and reduce your swim by one length each time, always trying to rest exactly 10 seconds:
11 - 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1 = 66 lengths
Subtract 1:40 for your 1650 time.


* The Irish Mile
Like the Davis mile, all breaks between swims are 10 seconds.
400 - 300 - 3 X 100 - 300 - 200 - 3 X 50
Try to descend the 3x100 and the 3x50, which simulates making a move in the middle of the race and finishing strong at the end.
Subtract 1:30 for 1650 time.


* 11x150 @ 10 Sec Rest
This option is fairly straightforward; make sure it's evenly paced with 10 seconds rest.
Subtract 1:40 for 1650 time.


* Broken 1650
600 Negative Split (Rest 20 sec)
400 (Rest 10)
300 (Rest 10)
200 (Rest 10)
50 (Rest 5)
50 (Rest 5)
50
Subtract 1:00 for 1650 Time


At Saturday practices, which traditionally run a little longer, distance swimmers may choose two of the three broken 1650 options. They may do their two choices in any order, but have to descend so that the second is a faster total time than the first choice.

geochuck
May 9th, 2008, 07:28 PM
Every time you swim 1 mile have a Margarita.

Next week I will swim 1000 yards then swim over to the bar and have a shot.

ViveBene
May 9th, 2008, 09:34 PM
Thanks, Jayhawk! (and others who have posted ideas). I'm going to analyze these sets and try out some version.

I do wonder how to get the mag? Paid dues in early Feb., no mag yet. Thanks.

VB


The below is from an article in USMS Swimmer magazine, "How to Integrate Distance Training into Swim Team Workouts" by Kerry O'Brien.

http://www.usmsswimmer.com/200507/distancetraining.php

He suggests a set of 3 x 1650, using the options below:

geochuck
May 9th, 2008, 10:46 PM
Be sure to practice some sighting. A good way to do this is to get a waterpolo ball and swim a length with the ball. Leave it on the deck at the end of the pool. Swim a few lengths then take the ball and swim another length. Then repeat.

ALM
May 9th, 2008, 11:23 PM
I do wonder how to get the mag? Paid dues in early Feb., no mag yet. Thanks.

Unfortunately, with an every-two-month production cycle, there's sometimes quite a lag before your first magazine issue. Here's roughly how it works:

Register between...........First magazine issue
Dec 1 - Jan 31.................March/April
Feb 1 - Mar 31.................May/June
Apr 1 - May 31.................July/August
Jun 1 - Jul 31...................September/October
Aug 1 - Sep 30.................November/December
Oct 1 - Nov 30.................January/February

So you should receive the May/June issue. I believe the May/June magazines have been mailed, but I haven't received mine yet either.

Mighty Minnow
May 12th, 2008, 11:38 AM
Hey GeoChuck.....LOVE the margarita idea.....swimming my first OW event in June and will use that idea as incentive for race day! (I suppose I should practice well in advance, too.......):wine:

CreamPuff
May 12th, 2008, 01:17 PM
Hi Geek,

I just wanted to wish you good luck in your OW swims. :applaud: Please let us know how you do!

I can agree with Chris in that ladders are really great sets to break things up a bit. I really like training with people who are near my speed - we really can push each other for added fun. If your shoulders are in good shape, throwing in some pulling (with buoys/ and or paddles) during the ladder set also breaks up the monotony. I also like sets where descending is involved.

I'm laughing in that I'm totally scared of posting what I do on distance day with the kids for fear of being told that I'm doing 369,659.443% more than what SVDL has done over the entire course of her swimming career. :lmao:

So in keeping with that philosophy, might I suggest 4x100 (inches that is) in the pink plastic kiddie pool at race pace?

Seriously though. Have fun Geek! I think you'll do great! Some good sets were posted here!

aquageek
May 15th, 2008, 07:46 AM
OK, well here's an update. I did a 1650 straight then two broken 1650s this morning (500, 500, 500, 150). The last 150 of the second two 1650s was all out, which was quite painful. Next week looks like a series of 800s and 8 X 100s on fast tight intervals. Fun stuff.

amyro1234
June 15th, 2008, 04:12 PM
Good luck at the open water swims!:groovy:The workouts you are doing sound like good preperation. Have you tried breaking up a distance set with a couple IMs. It always makes the sets less boring:
1500 free
5 X 100 IM (you can do them freestyle sprint or pull if you don't like IM)
1000 free
5 X 100 IM (or whatever you decide)
500 free
5 X 100 IM (or whatever you decide)
You can also start the set with a 2000 free and 5 X 100 IM if you need more distance, or take away the 1500 free, 5 X 100 IM if you want less distance.
Good luck with your training:)