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4 weeks to 2.5K swim training plan

vickaiservickaiser
in General Training Discussions

I just found a 2.5K swim race I'd like to do.  It's in 4 weeks.  ISO guidance on training to FINISH that race.  Goal is just to finish.  Secondary goal would  be to finish swimming continuous freestyle.

I've currently been swimming twice a week, mostly working on form.  WKO's are 1200-1600 yards right now.  I have access to OWS training lake and would like to do that on Fridays.

Given some general guidelines, I could put together some wko's but just need to know how to structure things.  4 days/week? Threshold day? Endurance day?  Skills/form day?  OWS day?  How do I put this together?  Any ideas?

Thanks in advance.

 

 

Comments

  • Coach PatrickCoach Patrick
    I assume this is a wetsuit swim? I suggest some flavor of the following:

    (1) OWS day...just do it. Get out there and get the time in.

    (2) 2 x 2k swim days with 50% being warm up and drills. Last 1k is some flavor of 20x50 or 10x100 with as much rest as needed.

    (3) longer set swim day, call it 2.5-3k with longer pull sets -- 300s, 400s or 500s.

    This late in the game part of your training will be to break the mental barrier of swimming long!
  • vickaiservickaiser

    Thanks, Patrick.

    No wetsuit for me.  Water's already 70-75 down here. image

    Thanks for the plan.

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