Kt's Training Plan
The training plan! THE PLAN!
Cold Acclimation is a HUGE part of training since the Channel is on average 58-62 degrees. Brrrrr. So, getting comfortable being cold is the first step to not being cold. Cold showers + ice baths are helpful, but nothing like swimming in cold water. Get in cold water as much possible! And gain some weight for extra warmth.
The 6 hour qualifying swim, in water 60 degrees or lower, which I did in the SPRING of 2015 (this plan changed when the Pacific was too warm during my trip there in the fall) helped assess where I was with training and determining if I needed to gain more weight. One of the issues with gaining weight is the more weight you gain, the more weight you have to pull through the water, which makes you slower. The slower you swim, the longer you are in the cold water. I will have to find a balance between weight and speed. Either way, ICE BATHS and ICE CREAM!
The year of my swim, I worked up to lots of meters in the pool, plus long hours in open water. I cut down on running in the year of my swim, to focus more on swimming, but also because running will not help the effort of gaining weight.
Nutrition is be a huge part as well. Gaining weight takes focus. It's fun, but hard when you are training so much.
I think it's important to build gradually, but also allow your body to recover.
2014: [Swimming + Running + yoga + dryland strength training.]
Dec-Feb: Maintained 25,000- 30,000 meters/week. Lots of drill + technique work. Speed work.
March- April: 30-35,000 meters/week. Speed + interval work within large distance sets. Lots of decending, really learning my pace control.
May- 40,000/week. Long distance sets, lots of pull + kick work. Taper to 15 mile open water swim at end of month.
June- recovery: 25,000 - 30,000 week. Start climb back up.
July-Aug: add more and more 10k workouts. Aug: 15 mile open water swim.
Sept-Nov: 25-30k/week. More running.
Dec: 25,000k/week. More running.
Jan - Feb: Maintain 25,000 meters/week. Work on speed and interval work. Drills + technique.
March: 25,000 - 30,000 meters/week, increase to long sets. Yoga 1 -2 days week. Run 1-2 days. Dryland 1-2 days.
April: 30,000 - 40,000 meters/week. Aim to include one double work out day, and one 8,000-10,000 in one workout day. Yoga 2-3days week. Run 1-2 days. Dryland 1-2 days. ICE lots.
May: 40,000 - 45,000-50,000 meters/week. Including open water on 2-3 days. Yoga 2-3 days/wk. Run 1-2 days/wk. Dryland 1-2 days/wk. ICE Baths, 1-2x/wk!
MAY 3RD: 3 MILE NANTICOKE OPEN WATER RACE!
MAY 10TH: 6 HOUR QUALIFYING SWIM - DEEP CREEK LAKE, MD.
June: 50,000 - 55,000 meters/week, including open water 2-4 days. Yoga 2-3 days/wk. Run: limited depending on weight. Dryland 1-2 days/wk. Ice baths continue, aim to stay in longer.
July: 55,000-60,000 meters/week, including open water 2-4 days. Yoga 2-3 days/week. Cut out running. Dryland 1-2 days/wk. Ice baths.
AUGUST 1ST: LEAVE FOR ENGLAND!
August 2-7th: Taper. Train in Dover Harbor. :) YAY!
AUGUST 8/9TH: SWIM THE ENGLISH CHANNEL! I am swimming on the NEAP tide, Aug 8-13th, which could mean swimming later than my days. It all depends on weather and the conditions!