I’m looking for some feedback on a challenge I signed up for that’s 9 months away. It involves a series of open water swims over two days, totaling 16km, with the longest stretch being 5km. I need to maintain a pace of at least 28 minutes per km for this event. Does this seem doable, and what reasonable goals should I set for myself?
Right now, I’m kind of starting from scratch. I haven’t swum lengths since I was a kid, but I’ve recently begun swimming regularly. Currently, I swim a 3-stroke breath front crawl for a length (33m), take a short break, and repeat for 45 minutes. I have some general fitness, but I don’t have much experience in sports. I lift weights for health and can run about 10 miles without too much trouble. I’m turning 50 next year, which is partly why I want to take on this challenge.
There seems to be a program for going from zero to 1 mile in 6 weeks, but I don’t meet the requirements for that yet, so I’m thinking I could make it 12 weeks to complete that by the end of March.
After that, there’s a program for going from 1 mile to 5km in 12 weeks, which would take me to the end of June. During that time, I’ll likely get some coaching as well.
If I add 12 weeks as a buffer to reach the 5km distance, or if I reach it earlier, I can then switch to training for the open water 5km. That gives me until September.
It sounds great in theory, but I have no real experience with this type of training. I’m not aiming for speed, just want to finish the event without getting pulled out by the safety boat.
Does this plan sound reasonable, or is it a stretch?
Is the 16km all open water, while you’re training mostly in a pool? Swimming a 5km is similar to a half marathon in swimming terms. Are you really planning to do more than three half marathon swims over two days in 9 months when you’re currently resting after each length?
@Oaklee
Yes, the entire 16km is open water over two days: 9.6km on the first day including the 5km and 6km the following day, and the swims are in sections.
Honestly, I’m unsure if I can do it, which is why I’m asking. I was more comfortable with the idea of a marathon (though I haven’t run one). If I can’t swim a 5km open water by June, then maybe it’s not realistic. I just don’t know what being ready looks like for swimming, unlike marathons where there are plenty of resources to gauge your readiness.
I believe setting a goal of 5km is quite realistic. I learned to swim at 50, and I completed a 5km open water swim in under 45 minutes per km less than a year later. My fitness level was good, as I had completed my 12th Boston Marathon that same year. I also started swimming lessons as an adult since I never learned as a child.
However, your description of the event is concerning. 16km over 2 days is a lot of swimming. The 5km is less than 1/3 of that total. As someone who has experience as a runner and understands the changes that come with turning 50, I would worry about the risk of injury when swimming so much, especially if you’re just beginning your training. Regardless of feasibility, it doesn’t sound smart. You might have a flaw in your stroke that could put stress on your shoulder. You won’t know until it’s too late. And injuries can take a long time to heal at your age.
I’m no expert, but starting with a timeline of six weeks for going from zero to 1650m might be overly optimistic. Given your current need for rest every 33m, I think it could realistically take at least ten weeks. I say this from personal experience; I’ve been following a program for about 8 weeks, and I’m only just now feeling comfortable in week three.
You mentioned you can only swim one length (33m) at the moment. How far can you swim comfortably and at what pace? Is it 33m, 100m, or 400m? I suggest getting a coach right away to work on your overall technique, especially your breathing, which many new swimmers find difficult. Without good technique, completing 5k straight and 16k over 2 days will be a struggle. Can you explain the 16k over 2 days? A 5k swim is long, but 16k total is a huge challenge!
@Jasper
I can swim longer than just one length, especially if I switch to 2-stroke breathing; this is just my current practice. I don’t have a structured training plan yet; I’m more focused on getting comfortable in the water. I’ve had a few coaching sessions which helped me get started. I was told to practice in the pool and return once I get more comfortable. Apparently, I’m very tense when I’m swimming, but that should improve with practice.
The 16k is split into sections over the two days: for example, the first day includes 3k, 5k, and 1k swims. I realize it’s a challenge.
Even if you manage to complete a 5k when fresh, you might struggle with the same distance after swimming 11k over the weekend. If you do a 5k earlier in the day, it will exhaust you, making subsequent shorter swims like 2.5k very difficult.
I believe your goal is achievable, especially since you have some baseline fitness. But I suggest ramping up to 5k more aggressively to give yourself ample time to handle that distance within 16k over 2 days.
You might consider speeding up the zero to 1 mile program (which is really about 700m to 1 mile as you’ve mentioned). It recommends 3 swims per week, but if you can manage 5 or 6 per week, you’ll progress faster - potentially reaching that milestone in 3 to 4 weeks instead of 6. You don’t necessarily need a rest day between workouts at this lower volume. One rest day a week should suffice, as the program seems to cater more to swimmers with less ambitious goals. Once you’re in the mile to 5k training, it’s better to stick to the suggested schedule since rest days become more important as the volume increases.
@Adair
Thanks for your input. I’ll see if I can reach 1 mile faster. I’m currently swimming 3-4 days a week, so I need to find ways to fit in those extra sessions.
Fifer said: @Cedar
Thanks for the advice; it’s very much appreciated.
I began swimming again as an adult for a charity event after not swimming since I was 10. I’ve now completed several open water swims at that distance. Feel free to send me a private message if you need any advice.
You will have a lot of work ahead if you plan to reach that goal. It took me 4 to 5 months to progress from swimming a length or two without resting to 1km straight.
Flynt said:
You will have a lot of work ahead if you plan to reach that goal. It took me 4 to 5 months to progress from swimming a length or two without resting to 1km straight.
Noted. It sounds like measuring how quickly I can get to 1km or even a mile will be a key indicator.
I have to stress that if you’re just starting to swim and looking to build up quickly, you need to be extra careful about potential injuries at your age. Whether it’s due to your technique or simple overuse, the risk of injury is significant and something you need to consider before figuring out if your goals are realistic.
@Blayne
Thanks for the reminder. I’ve been good at managing minor strains and twinges at the gym for the last few years, so if I find I need to ease back to avoid injury, I’ll do that. If it delays my training but keeps me healthy, then that’s what I have to do.
While this challenge may be possible, I think it might not be wise. Transitioning from being inactive to becoming a swimmer requires a different focus than running. The volume needed to build fitness for the 5km will interfere with improving your swimming technique. If you want to enjoy swimming for years, consider aiming for a shorter swim or give yourself more time to prepare.