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blueopening
August 5th, 2013, 12:25 AM
Hello,
I have a competition in 3 weeks, and I like to hear your advices.
It is first time for 5 km, but I have 3 km races every year at 38'19'' with fin.
I don't use snokel nor wearing suit, and I have to recover my breath several times during race while backstroking.

1. Any advice on breathing recovery not backstroking?

2. Workout for 5 km? I usually do 100 intervals on 1'15.

3. Race strategy? Any advice to win a competitor who has the same racing best time?

I appreciate your help on this and I hope this race the best.

Rob Copeland
August 5th, 2013, 08:57 AM
I’m curious as to why you need to do backstroke to recover your breath. Generally in open water swimming you will get more air than in pool swimming (no flip turns). Were you experiencing open water anxiety or rough chop?

As for race strategy, without knowing the event it’s difficult to suggest more than get in a good warm-up then draft and sprint.

blueopening
August 7th, 2013, 11:00 PM
Iím curious as to why you need to do backstroke to recover your breath. Generally in open water swimming you will get more air than in pool swimming (no flip turns). Were you experiencing open water anxiety or rough chop?

As for race strategy, without knowing the event itís difficult to suggest more than get in a good warm-up then draft and sprint.

Thank you Rob,

I may be lack of muscular strength or endurance. Even indoor swimming, I need backoff after 1km since getting slower and fatigue muscle regadless of rough chop.

And the event is held in artificial lake straight and we will going and coming 3 km and again 2 km.
Bad vision 1m and no rough chop. I expect no cut throat except start area but I need good pacing and strong mind.

It starts at 2 PM and I will run for warm up, could you advice a good warm up?

Rob Copeland
August 8th, 2013, 02:47 PM
could you advice a good warm up?I generally try to get in at least a mile swim to warm-up.
500 Yards stretch out
10 X 50 strokes build and navigate (aim at a buoy and swim 50 strokes without sighting, then see if you have drifted left or right, correct and repeat)
400 near race pace with sighting
200 loosen-up

Of out of water start or finish, Iíll throw in a couple walk-throughs and race pace starts and finishes to find my line and scope out obstacles.

If allowed, as part of the warm-up, Iíll swim to the first and last turn buoys and work-out where I want to be throughout the turns.