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filled with confidence after my 400m success i'm now after a fresh goal, a one mile open water swim in mid august.
in my age (40-49) the fastest last year was about 18mins and the slowest 45mins so i'd like to come in around 30mins.
whats the best way to train? currently my pool sessions are based around 400m runs mixed with blocks of 50m and 100m intervals.
i'm also thinking i will need to build in some sea swimming, hugely different as i found out during my lifeguard training.
thanks
Based on your pool time you could go out and get close to 30 mins tomorrow I reckon.
The open water is a world away from the pool... go and get in the ocean asap.
First thing I'd advise to do in the pool though is work on sighting.
Like a long run, mix longer endurance training with shorter intervals.
Swim long ones slower than race pace and focus on maintaining pace and technique
Swim short ones faster and harder - 100m reps core either on set time eg every 2 mins (giving you a breather at the end of each lap) or simpler every 100m stop and take 10 deep breaths before repeating (stops the tyranny of the clock). Standard set 10/15 x 100m off a set time such as start every 2 mins
Finally build up the intervals to 200m sets (the difference is noticeable)
Have a lesson to check technique
Train OW as well as in the pool
Enjoy!!!
As above, plenty of open water swims. You didn't say if the event is in a lake or the sea? Will you need to wear a wetsuit? Most OW events are wetsuit in the UK I think.
Get yourself a suit (its very different swimming in one to without), some decent goggles with a wide field of vision, and get swimming. Practise bi-lateral breathing (particularly useful in the sea) and sighting (can be quite tiring if you're not used to it).
If you're intending to compete (rather than just complete the swim) find some folks to swim OW with and get used to elbows, kicks, etc 🙂
Buy some Easyglide wetsuit stuff if you don't have it already... my neck looks like I spent the night with a northern lass.
go bodysurfing...
+1 Easyglide
its sea, have wetsuits, i surf.
erm, whats sighting?
Looking where you're going!
its sea, have wetsuits, i surf.
apparently, its impossible to swim in anything but a tri wetsuit...
Do you have a sleeveless wetsuit? Wetsuits with arms are more of a pain to swim in as they constrict your shoulders in an annoying way (unless you already have a fancy pants swimming wetsuit, in which case you'll be fine and dandy whatever). I have a sleeveless one, and it is alright to swim in; not as nice as a swimming wetsuit, but I don't have two hundred quid spare to buy one of those.
Sighting is good - learn to get your head up and have a look without slowing down too too much. Bear in mind that in the sea, waves may mean you need to sight a bit higher. Worth practicing seeing things to sight off too - for example if you know you need to get to a buoy, look for the buoy, then look for something directly behind it but higher up, and aim for that, it's easier to sight off high up things when there are waves.
+1 on swim specific wetsuit (easy to hire for £20)
+100 on practising OW sighting. The key is the 'develop' the view of target in the distance over strokes rather than expect to get perfect view each time. Poor sighting technique plays havoc with OW swimming and balance (ie legs dropping etc)
First OW swim of the year last night - absolutely beautiful swimming in a lake after a hot day 🙂
If the swim is tri-related, then wetsuits are fine. If it is for one of the swimming associations, then they generally don't allow wetsuits (break out your goose fat).
Breathe bi-laterally - I find this helps me stay in a straight line better compared to breathing on the same side. Combined with good siting, I find I swim a much more direct line (and less distance) than others.
Relax - I find I swim better in open water when I slow down the number of strokes, and put more power/length in each. In a pool, you get a little rest & extra breather on each turn (unless you tumble), it takes some time to get used to swimming without this in open water.
I think I must know the same Northern lass as TSY, as my neck looks a mess this morning, so +1 on the lube (must be water based as petroleum based attacks the wetsuit).
Sea swimming is much easier than pool swimming as you're more buoyant - especially in a wet suit. You'll be surprised how easy it is and how much faster you go than in the pool.
What do you mean by "sighting"?
Apologies if it's a massively obvious answer. 😕
not as nice as a swimming wetsuit, but I don't have two hundred quid spare to buy one of those.
I got an ex rental on from wiggle for 60 notes (inc one of their offers). Just need to use it now, I'm quite good at putting it on and taking it off in the living room!
My first OW tri in 2 weeks - I realy need to get some practice in....
As already said, sighting is looking where you're going. If you surf and swim in the sea regularly you're probably pretty good at it already and I'm sure you already understand the affects of tide/current 🙂
Is more or less any wet suit OK for swimming in (non competitively)?
They have some Billabong shorty suits for £40 in the local snow sea skate, but not sure if that's just wasting £40.
Really, much much better to have a swim designed wetsuit. They are chalk and cheese. Yes you can use others obviously but its a bit like riding a mtb in a time trial.
Re Bodyglide etc. I am not trolling, but really the petroleum idea is a bit of a myth (yes, I fell for it when I first started tris.) Its a bit like people using body oil and not looking at the contents. Do lube up, neck, arms and legs (if nothing else to help get wettie off) but combination of Boots KY jelly and or vaseline is fine. If you wash the wettie afterwards the vaseline will not damage it. More likely to put a nail through the neoprene!!!
Have fun
p.s. the other trick. Swim wetties are designed to be tight and to feel very restrictive out of the water. Use a plastic bag on the arms and legs when putting on. Cuts dressing time in half!!
More likely to put a nail through the neoprene!!!
I've started filing my nails 😳
Yes, swimming wetsuit better if you can get one. While they're designed to be tight and feel restrictive don't get one that's too tight! My first one was too small, when I eventually burst the zip and got one that fitted it was miles better.
I've noticed with my suit that whilst it's great around the chest / shoulders / upper arms and thighs when I leave the lake the calves have filled with water.
it's great around the chest / shoulders / upper arms and thighs
#Ihavethestrangest
Darcy - the first rule about ****
Oh no, I've broken **** haven't I? 😯
[i]gavtheoldskater - Member
its sea, have wetsuits, i surf.
erm, whats sighting?
The Southern Yeti - Member
Looking where you're going!
[/i]
😯