When you are preparing for a race, you should probably start preparing with a water diet. It’ll give you the best chance of having perfect hydration and electrolyte balance during your swim.
If you’re a beginner, there’s no reason to think that you need more than two liters per day because of all the water you drink daily. But for a long distance swim, or if you get lost swimming along the course, you need to have at least a week’s worth of water consumption.
A water diet is an ideal way for beginners and intermediate athletes alike to stay hydrated in their training and competition.
Water Diet and Swim Training
Swim-training for a long distance swim involves several phases of training.
The first phase involves short, continuous rest breaks between swim sessions and is focused on improving your swimming stroke and neuromuscular coordination.
During this phase, your goal is to swim for an extra five minutes, and then stop and breathe normally for six minutes.
This “flow zone” practice can be done one time or repeated several times throughout your swim training. The benefits of doing this are endless. It will keep oxygen flow to specific regions of the body and it will make it easier to control your breathing to minimize oxygen depletion during the swim.
After training the “flow zone” during your training session, you’ll then swim to a more challenging workout, or to an easy workout in between repeats of the “flow zone.”
Here’s the breakdown of what you’ll do during these five miles and 10 kilometers of training:
15 minutes of low intensity sprinting for five minutes,
25 minutes of easy swimming for five minutes,
30 minutes of low pressure interval training (i.e. 10 minutes of high intensity work performed for five minutes) during the “flow zone”
During this last exercise, you’ll also have an hour to recover and do some form of recovery work to improve muscular endurance.
In between these workouts, you’ll have one full-on interval training session (20 minutes of easy swimming, 20 minutes of high intensity training, 10 minutes of low pressure interval training, rest).
If you swim a long distance swim a few times per week, this type of training plan may be useful for you as well.
But remember: if you only ever swim two or three times per week, then you’re probably not getting good results.
It’s not that your workouts
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