11.28.2011

Bear Lake Training Update - November

A quick update on my Bear Lake training:

This month I swam 79,825 yards which is an average of just about 20,000 yards a week.  My typical workouts have ranged from 4,000 to 8,000 yards.  So far, I am feeling strong and have not had any issues with my collar bone / muscle pain (even when doing long pulling sets).  I think this is due to a combination of doing exercises that my physical therapist suggested (using a resistance band) and doing more backstroke.  I have been basing my training on a plan found in Steven Munatones' book "Open Water Swimming" (which I highly recommend).  I will need to work up to 35,000 + yards a week as I get closer to the swim so hopefully I can stay pain free and build up my distance tolerance.

Here are some of the workouts I have been doing lately:

2,000 warm up (alternate 200 free, 200 back)
2,000 pull
2,000 tempo trainer (start the tempo trainer at 1:10 and go down each 500 to 1:09, 1:08 and 1:07)
2,000 pull
8,000 yards

1,000 warm up
2 x 500 pull
5 x 200 (alternate 200 free, 200 IM)
10 x 100 (usually with a tempo trainer starting at 1:10 and decreasing each 100 to 1:01)
5 x 200 (alternate 200 free, 200 IM)
2 x 500 pull
6,000 yards

2,000 warm up (alternate 200 free, 200 back)
6 x 1,000 on 15:00 (For an added challenge I use my tempo trainer starting at 1:10 and decrease 0:01 on every 1,000)
8,000 yards

I have been swimming 3 to 4 days a week, but will likely have to start swimming 6 days a week later on to meet my weekly yardage goal (because I refuse to get up earlier than 5:00am).

Starting next month I will start experimenting with different nutrition options for feeds.  Most of my longer swims have been done with just watered-down Gatorade and watered-down energy gels.  A lot of channel swimmers and marathon swimmers swear by a drink called Maxim.  Apparently, it's not available in the US but there is a similar product called Hammer Perpetuem that is easily available.  I plan on getting some of this stuff to test out for feeds during my workouts to see how I react to it.  I may also experiment with some type of solid food and see how my body takes it.  I'm guessing after several hours in the water, energy drink is going to get pretty old.

I've also been thinking about where I can do some long distance open water training when it warms up without having to do a bunch of laps.  I'm liking the idea of swimming at Jordanelle reservoir form Rock Cliff to Ross Creek and back (about 12.6 miles).  The best option would probably be to do a double crossing of the width of Bear Lake (about 14 miles).


I'm still trying to figure out the best day for the swim.  I would like to go in August when the water is warmest, but it is going to be a busy month so we'll see.


Thanks to everyone who has offered their support and encouragement on my goal!

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