- Start out by increasing your weekly yardage by only 10%
- Every fourth week, stay at the same place (don't
increase) to give your body a break.
- Gradually work up to doing 2 (or 2.5) times
the race distance (for example
26,000 yards) in your highest training week.
- During each training week, vary your workouts with lsd
(long slow distance) on one day, tempo training (a little
faster than lsd) on another day, sprint workout on one day,
- Try to hit your peak yardage at least 3
weeks before the swim, so that you're ready to scale back (taper) to 50% of peak
yardage the week before the swim.
- At least once or twice do a long (several hour) swim in
the pool (or open water) to practice the tedium of being in
the water and also practice eating and drinking whatever
you plan to eat and drink in the Potomac Swim.