Training advice needed for 5k race in June
IronPhyllida
Posts: 533 Member
Hi there,
I've been keeping an eye on the posts here recently and to my annoyance I notice that I'm doing my training in meters when most of you talk in yards. And maths is not my strong point in calculating times/distances etc...
The race blurb say that I have to at least be able to swim half the distance in one hour - so 2.5k in 60 mins. I managed the distance on Sunday in 70 mins. Which I don't think that's too bad as it's the first time I've timed the distance.
To improve this time, I've been working on technique and I think I've got a good technique etc although haven't mastered bilateral breathing... And need to learn how to do tumble turns. I had some lessons early in the year to re-learn freestyle and after one magical lesson it all clicked. But didn't get into learning tumble turns. The 12 yr old I was with in the same lane said it was easy and just rolled and did it. Nice. Little jammy 'g*t'.
So now I am thinking that I need to work on shoulder strength so I've found some exercises to do so hopefully will see some improvement if I get my act together.
So apart from this - ie improve shoulder/core strength, put in the laps in the pool and learn how to tumble turn (when the pool is slightly fuller and no one can see me), is there anything else I should be doing? And I know that tumble turns aren't required for the race naturally, it'll just improve the flow in my training and allow for less stops at the end of each lap.
Oh the race will OW and wet-suit compulsory.
I've been keeping an eye on the posts here recently and to my annoyance I notice that I'm doing my training in meters when most of you talk in yards. And maths is not my strong point in calculating times/distances etc...
The race blurb say that I have to at least be able to swim half the distance in one hour - so 2.5k in 60 mins. I managed the distance on Sunday in 70 mins. Which I don't think that's too bad as it's the first time I've timed the distance.
To improve this time, I've been working on technique and I think I've got a good technique etc although haven't mastered bilateral breathing... And need to learn how to do tumble turns. I had some lessons early in the year to re-learn freestyle and after one magical lesson it all clicked. But didn't get into learning tumble turns. The 12 yr old I was with in the same lane said it was easy and just rolled and did it. Nice. Little jammy 'g*t'.
So now I am thinking that I need to work on shoulder strength so I've found some exercises to do so hopefully will see some improvement if I get my act together.
So apart from this - ie improve shoulder/core strength, put in the laps in the pool and learn how to tumble turn (when the pool is slightly fuller and no one can see me), is there anything else I should be doing? And I know that tumble turns aren't required for the race naturally, it'll just improve the flow in my training and allow for less stops at the end of each lap.
Oh the race will OW and wet-suit compulsory.
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Replies
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If you're training for an open water race, I'd recommend to do half your training in OW. Especially if you must wear a wetsuit. It takes a bit to adjust and get used to both.
You won't need tumble turning for this race so just set it aside for now - unless u really want to learn and there's plenty of youtube vids for that.
As for shoulder strength, I'd recommend a complete body strength workout like Stronglift 5 X 5. But imo, your deltoids and trapezius will develop naturally just by your swimming. Make sure you do rotator cuffs strength exercises (plenty of them in youtube) to balance out the strength workout you do with your swimming.
Finally, for open water, I would srsly learn bilateral breathing because you never know which side the waves/water movement are/is going to hit your face. Plus you'll need it to increase your radius for sighting when you are OW swimming.
Good luck!0 -
If you're training for an open water race, I'd recommend to do half your training in OW.
Finally, for open water, I would srsly learn bilateral breathing because you never know which side the waves/water movement are/is going to hit your face. Plus you'll need it to increase your radius for sighting when you are OW swimming.
Good luck!
agree. bilateral breathing is a must learn . by breathing every 3 breath (alternte) you will breath more efficiently (less often) and will be less tired quickly.0 -
Both the previous posts were excellent advice. One thing that will help your shoulders,pecs,deltoids,etc. is the breaststroke. Practicing the freestyle will will improve the upper bdoy but the breaststroke adds more strength. Definitely bilateral breathing is a must. We tend to be the least bit weaker on our nonbreathing side so breathing on both also helps to strengthen the pull on the weaker side. Good luck!0
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The reason you're finding that most people in the forum talk in yards is that most people in the forum are American swimmers, and here in the U.S. of A., we cannot be bothered with practicalities like an easy 10 based measuring system. However, Google is a great resource for meters to yards. If you search, "how many yards is X meters?" you'll get results which include a conversion calculator.
I swim distances on a regular basis. Absolutely the best way to drop your time is to keep track of it, just keep swimming, and focus on technique. As you do these things, the right muscles will develop memory for distance. As your muscle memory develops for distance, you'll naturally get faster.
As for your tumble turns (flip turns in the States), no, they won't help in open water, but that doesn't mean you shouldn't learn them. The benefit of flip turns while training in a pool is that your experience in the pool more closely resembles the open water experience with flip turns. This is so because often times the temptation to take a little break when not flipping is a little greater. When you dedicate yourself to the flip, you'll find yourself pushing to go a little farther, and a little faster each time.0
