Training Plan for Loch Lomond

Starting November 2020, swim at end of August 2021 (9 months)
Aim: Swim 4.5km/h for up to 12 hours in 14 degree water.

Objectives:
Speed - need to be able to get to 4.5 kph (1:20/100m) at HR 150 and maintain that.
Endurance - need to swim at HR 150 for up to 12 hours
Cold tolerance - water is likely to be 14-16 degrees, so need to be able to tolerate 14 degrees indefinitely while swimming
Technical - Swim alongside a boat and sight from it, swim in darkness, swim with regular feeds

Speed

Aim: Increase stroke length to at least 1.17m (SPL of 17 or less consistently)
Aim: Increase SR to 64/min at HR 150.

Why? In order to swim at 4.5 kph I need to maintain a stroke rate and stroke length that equal or exceed 1.25 m/sec. Ideally need to lengthen stroke rather than raise strooke rate too far.
At the moment my comfortable stroke rate is about 54/min (1.11 secs/stroke, 0.9 strokes/sec) and my stroke length is about 1.05m (19 SPL, 58% efficiency).
That combination gives a speed of 0.945 m/sec (pace: 1:45/100m). at that speed I’d finish in 11h45m ish.
Increasing my stroke rate but maintaining length would need a SR of 72/min to achieve the right pace.
If I could lengthen my stroke to a 65% efficiency (1.8*0.65=1.17m, == 17SPL) I would need a SR of 64/min (0.936 sec/stroke).

How? Technique, strength and power all need to improve.
Strength: 3 weights sessions /wk over the winter as Hips&legs/Back/Chest&shoulders. 10 mins each, slow and deliberate movements gradually increasing the reps
Power: From May start more explosive movements with the kettlebell, still targeting the same muscle groups but aiming for more sustained movement.
Technique: 1 pool or OW session dedicated to technical improvements. The main areas to target are breathing, catch shape, high hips and kick.
Kick: I need to develop a reasonable 4-beat kick and be able to maintain in
Hips: Targeting the kick will help, but need to keep working on hip shape all the time
Catch: Neuromuscular development by doing drills and focusing hard on the catch shape
Breathing: I will work on this every swim!

Endurance

Aim: increase total range at 150 bpm to 10 hours by end of May

Why? I need to maintain my SR at 150 for that long to make the distance
How? Gradually increase the time spent on long swims over the winter season, aiming for a full 10 hour swim at the end of May. Currently longest swim is 3 hours, so start there. These can be done in wetsuit and pace doesn’t matter - just keeping HR at around 150bpm.
Nov: 3h, 3.5h, 4h
Dec: 4h, 4.5h, 5h
Jan: 5h, 5.5h, 6h
Feb: 6h, 6.5h, 7h
Mar: 7h, 7.5h 8h
Apr: 8h, 8.5h, 9h
May: 9h, 9.5h 10h

Cold tolerance

Aim: Swim for 10 hours at 14 degrees

How: Polar Bear challenge over winter, and then make the long swims skins at the right temps during the summer.

Boat sighting

Aim: 3 swims alongside a boat at appropriate speed

Darkness:

Aim: 4 swims in total darkness (3 hours+)

Nutrition

Aim: Establish a feeding pattern on long (>3h) swims which is comfortable.

Plan:
Winter (Nov-Mar): 3 swims as technical, cold, long + 3 strength sets + flexibility/recovery
Spring (Mar-May): 4 swims as technical, threshold, cold/long, long + 3 strength/Power sets + flexibility/recovery
Summer (June-Aug): Race prep. 4 swims, thresholdx2, longx1, race prepx1 (boat sighting/feeding/dark) +2 power sets +recovery