Thank you for selecting this 10-MILE Open Water Swim Race training plan, proudly presented by LB Endurance.
The plan is intended to prepare swimmers to finish a 10 mile open water (ultramarathon) swim event. You probably have already completed some open water triathlons or swim events up to and including 10km distance. The goal of this plan is to help you finish the race with a smile and complete training without injury.
This plan is written in METERS - you can do the pool workouts in YARDS if that is the pool you have access to; you can also add on extra yardage to hit the meters goals. You should have regular access to a pool as well as to open water at least once per week.
To start this plan, be capable of swimming at least four times per week. You should also be able to swim 2500 meters (or approximately 60 minutes, with breaks) comfortably in a single session and at least 9000 meters per week.
All open water swims assume a pace of 2 miles per hour, or 2:00/100 meters, or 2:12/100 yards.
** If your place is slower than 2:30 per 100 yards, we suggest working one-one with a qualified swim coach to help you improve technique. LB Endurance (www.lbendurance.com) offers swim lessons and remote video swim stroke analysis. **
Each training week includes four swim workouts, two strength training sessions, two cross-training sessions (e.g. bike or run). You will also find one planned recovery day each week. Strength training and rest are important to maintain the body, mind and soul while preparing for an endurance event.
Strength workouts use primarily bodyweight exercises and can often be performed with typical gym machines or free weights, but you can substitute similar exercises that you are familiar with, including power yoga, pilates or similar bodyweight-powered strength work.
The plan also includes several tips and reminders to help you prepare for an enjoyable event, including guidance on race fueling, gear, race planning, and hydration.
Please have a doctor’s approval before starting this, or any exercise program.
Have fun! If you have questions, or are interested in enhancing this plan, contact us at www.lbendurance.com. We offer plan enhancements such as swim stroke analysis and lessons, schedule customization, training zone determination and race planning/feedback. As a LBE Training Plan customer, you will enjoy discounts on these services.
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Have a great swim!
Lana believes in the value of living a full and happy life. She found joy in her own odyssey of discovering and nurturing the athlete within. She believes the pursuit of endurance sports delivers clarity, perspective and opportunity. This is why Lana coaches endurance athletes; theirs is a journey that anyone can undertake to learn, be happy and have fun in even the toughest moments.