SWIM PLUS MASTER 10KM
TRAIN FOR & RACE A 10KM MARATHON SWIM
Thanks to the Olympics the 10km marathon swim is set to at ract ever-increasing numbers of entrants, including plenty of fi rst-timers. Swimsmooth’s Paul Newsome draws up a training programme aimed at 10km newcomers and ambitious swimmers alike.
The 10km marathon swim is now an Olympic event, and at this year’s London Games takes place in Hyde Park’s Serpentine, and is one of only a few free-to-view events. It should therefore at racted thousands of spectators and inspire many to at empt the distance themselves. While 10km might seem signifi cantly more achievable than, say, swimming the English Channel, good preparation and the right training is still absolutely essential for not only being competitive in your age group but actually completing the distance. Here we off er a best-practice guide for preparing for your fi rst, or
fastest, 10km open water swim – drawing inspiration from many of the professionals we are fortunate enough to work with over here in Perth, Australia.
CALCULATING TRAINING TIME The key to sensible 10km training is to ensure you don’t go at your programme in a mad panic to get yourself fi t 'yesterday' – a weekly progression increasing volume by 10 per cent is what you need to aim for. For those currently swimming 2-3 times a week for up to 3.5km at a time, allow yourself 16 to 20 weeks preparation time. If you swim four or more 4km-and-above sessions per week – let’s call you a ‘competitive’ swimmer – your lead-time should be around 12 weeks. Here's how a 20 week programme might look, from a progressive perspective. (Competitive swimmers can pick up this programme in week eight). Note: this is a guide only, but it is a good baseline from which to work.
Rhys Mainstone – an Australian open
water swimmer who specializes in the 10km – is pictured during competition
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Photo © Swim Smooth
How to…
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