After a thrilling few days in the pool, the swimming action moves to the open water next week with the Olympic open water 10k races scheduled to be held on Tuesday 3 August for women and Wednesday 4 August for men. Whereas pool races can be over in a matter of minutes or seconds! The selection procedure for the Olympic 10k has been a long and drawn-out process, thanks to Covid.
The races will take place at It is therefore vital that swimmers sight often to ensure they are taking the best racing line and going in the right direction. Cassie Patten , Olympic Bronze medalist in Beijing, would sight around every strokes. Sighting around every six strokes is a common strategy. Turn tactics are something that you can try at your next race. Do you go wide or as tight as possible? Often in amateur races swimmers are loathe to get in close for fear of getting tangled up in a scrum.
Olympic silver medalist Keri-anne Payne would use Superman turns as close to the buoy as possible when racing to pick up a few places when other swimmers would go wider. Identifying your 10km pace is always tricky, as all manner of things can affect what time you swim on race day, including conditions, feeding strategies, and how straight you swim.
The result will be an ideal pace to train at for your longer weekly sessions. Try to do one long, continuous swim a week at this pace, and from week 13 add an additional m to the distance each week, reaching 8km by week During this phase you can ensure factors like your planned race attire, race and nutrition strategy are all in place.
Maintain a couple of longer, continuous swims of km and visualise yourself actually doing the race while you do so. Now is the time to make any changes, not the night before or even during the race. Taper Your final week should be relatively steady, with a few little pickups at CSS pace, but preferably no more than 1,m in a given session.
Get some good sleep in and eat and drink well. It is worth highlighting here, that the best programmes are balanced, and contain a good mix of technique and specific fi tness work throughout — albeit with a subtle change in focus as you move through the plan. During the event itself you might be restricted to fuelling once per lap on a typical four-lap course, which, depending upon your speed, could mean a fuel stop every 30 to 60 minutes.
On some of your longer practice swims in the open water set up a similar lapped course to allow you to fuel as you will in the race.
This could get you through your first race in a much less fatigued state, and be the difference between winning your age-group or being out of the medals. Drafting is a skill like any other, and requires practice and due diligence, so be sure to add some structured time to your routine to go through this with friends. Drafting can be done at around 50cm behind another swimmer, or directly to their side with your head positioned at about waist level. This is likely to be due to the better, faster swimmers taking on the longer distances, and hence recording faster swim times, despite swimming further.
Fastest Swim Times:. Well, take a look at the quickest times achieved in Marathon Swims Again, the speeds and equivalent times for shorter distance m are listed ready for your swim test. You are now armed with some great information to ensure we place you in the right wave.
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