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View Full Version : how to train to swim a 1/2 mile in open water in 4 weeks



billz84
May 30th, 2013, 02:31 AM
Im a good swimmer I swam in high school 10 years ago and im active in sports I just dont know what kind of work out to do to train in the next 4 weeks to swim the half mile leg of a sprint triathlon so any help will be great I can swim about a mile non stop right now just needing to do more to drop my time and get faster I havent timed it but I say I can probbly do it in 15 mins and want to be at a 12 or 13 min

srcoyote
May 30th, 2013, 08:47 AM
Getting used to swimming in open water would be good if possible. Differences, no lane lines, can't see, have to lift head to sight. But if only pool training is available, try some short sets, where you pick an object at the end of the lane and sight it by lifting your head once per length. Also, try swimming with eyes closed to see how long you can maintain the straight line.

With regards to getting faster, I use the open water workouts on the forum. I'm not preparing for anything longer than a 5K this year so I don't do the full workouts, but I abbreviate them accordingly. The only thing that's added speed for me is mixing in those VO2 and sprint workouts on that forum. 4 weeks isn't long, but perhaps you can shave a few seconds off of the per 100 pace.

billz84
May 30th, 2013, 09:08 AM
I grew up at the beach in So Cal and I will always swim around the pier and when I went to the lakes I would swim across the lakes so that doesnt bother me its just try to get a normal work out besides just swim 30mins striaght

mjtyson
May 30th, 2013, 10:18 AM
Holy crap. Punctuation much?

swimthegoodfight
May 30th, 2013, 11:31 AM
You're approximately 28 years old and a former high school swimmer. It certainly seems you'll do fine. I recommend you hit the pool 3 times weekly and incorporate some sets you recall from high school. Sighting in an open water swim can be a huge challenge BUT I presume the 1/2 mile swim of triathlon will be very simple. If you are very confident in your ability and fitness, use the swimmers in the race for your orientation on the course. Hitting the pool a half-dozen times will improve your time surprisingly. Best of luck.

billz84
May 30th, 2013, 12:04 PM
Thanks on every sat im going to go swim the course they r doing so I get a idea of it all and see where I need to work on should I do any sets in the pool or just swim for 30 mins to 1 hour non stop

Rob Copeland
May 30th, 2013, 12:12 PM
areyoumoreconcernedwithspeedorconditioningifitis conditioningthenthenyour4weekplanshouldbetoimprove conditioningifyourconcernisspeed thenyoushoulddomoreintervaltraining

billz84
May 30th, 2013, 12:23 PM
Im going for speed but im good at pushing my self and to keep up with people. Would it hurt me to swim non stop in a lap pool and sprint 100 easy 100 and do that for 30 to 45 mins

Rob Copeland
May 30th, 2013, 12:29 PM
Generally speaking, all swimming will help. Repeating 100 Fast, 100 easy is a good set, 10X100 fast with 1 minute between each is good, 4X500ís descending 1-4 also good.

mjtyson
May 30th, 2013, 01:10 PM
Thanks on every sat im going to go swim the course they r doing so I get a idea of it all and see where I need to work on should I do any sets in the pool or just swim for 30 mins to 1 hour non stop

Translation follows:

Thanks. On every Saturday I'm going to go swim the course they are doing so I get an idea of it all and see where I need to work on. Should I do any sets in the pool or just swim for 30 mins to 1 hour non-stop?