Swim the Suck - Seeking Advice - Long Training Swims
OK, fellow swimmers. Really would like some training advice. I've searched the MSF forums and read over the past year many of the training threads (including some of the standards and oldies but goodies that are recommended), but I still don't feel comfortable yet with what I am going to do tomorrow and next Saturday for my long training swims.
Situation: Swim the Suck on October 13 (10 mi). Question: How long (time and/or distance) and how fast do I swim the next two weekends (race pace, slower than race pace, faster than race pace if shorter distance)? (Saturdays for me are long swim training day). My original plan was 7 mi this weekend, 10 the next (so I will have "done" it already, something I mentally really like) and taper down. The general question is rule of thumb about long training swims in general as distances go up - at what point do you recommend splitting swims over two days (if at all), how many long swims a month, how do you structure the pre-taper, peak, and taper period. Some answers to the general question I've found, but I am most interested in the help I seek for the race coming up.
Context: The Suck is my longest swim to date. Did Lido Key in April (7 mi), Swim to the Moon last month (6.2 mi). My usual approach is to have my longest training swim equal or surpass the distance four weeks before and taper down. My race pace is about 1:52/100 with feeds included.
I average about 18K yards a week (over last 12 months). 60K over last 4 weeks (with Moon and recovery time). Did 4K of fast (for me) 250s last Friday and then had some shoulder muscle pain at about 5K of a planned much longer swim on Saturday. Stopped to prevent chance injury. Day of rest and no issues swimming rest of this week.
I AM WORRIED ABOUT INJURY AND OVERDOING IT. But I just feel unsure as I get to the longer and longer distances on what the right approach is. Don't want to overdo it, but I don't want to not put in the training.
Thanks in advance for an answer or reference to a thread I've missed!