Se te para el acabado de este entrenamiento?
I’m Yanel Pinto, a two-time Olympic swimmer, and I know what it means to push your body and mind beyond their limits, especially in open water. This 5K training isn’t just a physical challenge: it’s a test of focus and perseverance. Whether you’re preparing for your first race or fine-tuning for an elite competition, this set is designed to push you, build your endurance, and connect you with the essence of the sport. Are you ready to swim like an OLY athlete? Training for 5 km in open water Estimated duration: 90 minutesApproximate total: 5,200 metersObjective: endurance + orientation + competition pace Warm-up – 1,000 m 300 m gentle freestyle4×50 m (25 gentle crawl + 25 kick without board)4×50 m technique video4×25 m progressive (from slow to fast) with 15″ rest Main part – 3,500 m 3x (600 m medium pace + 1′ gentle active rest) Objective: improve competition pace and mental focus. 2. Orientation game – 800 m 4×200 m with controlled breathing + lifting your head every 6 strokes 1st every 6 strokes,2nd every 8 strokes,3rd random (every time you hear a whistle or signal from your coach, if you have one),4th bilateral breathing every 3 strokes + orientation. Imagine that you must see a buoy or a competitor nearby. 3. Work your mind – 900 m 9×100 m freestyle divided into 3 blocks: 3×100 m comfortable pace 3×100 m medium pace 3×100 m fast pace → Rest: 15” between each one, 30” between blocks Cool down – 700 m 200 m very gentle freestyle 100 m backstroke 4×50 m technique (you can use a snorkel) 200 m freestyle with eyes closed 25 m yes, 25 m no (simulates loss of visibility) Optional at the end: Mini mental challenge: float for 2 minutes without moving. Control your breathing. Visualize the finish of your 5 km race, strong, confident, and full of energy.
Aprender a perder: el progreso es fruto del fracaso
Learn to lose: progress comes from failure. -When failing teaches you more than winning.-Learn to lose to keep winning.You’ve trained hard, you’ve eaten well, you’ve taken care of every detail… but the key day arrives and things don’t go as expected. The weather doesn’t improve, your leg doesn’t respond, your head fills with doubts. Frustration: that uncomfortable mix of anger, sadness and disappointment when reality does not match your expectations. It is normal to feel it, but be careful: not knowing how to handle it can take more energy than the mistake itself. Here’s a quick exercise for those moments: ● Name it: Instead of hiding it, say, “I feel frustrated today because X.” Naming the emotion lowers it in intensity.● Rephrase: Ask yourself, “What did I learn today that I wouldn’t have learned if everything went perfectly?” Example: you learned how to regulate your mind under pressure, how to deal with fatigue, how to encourage yourself after failing.● Widen your gaze: remember that progress is not linear: it doesn’t matter just one day, it matters the overall curve. One bad day doesn’t erase your progress.True progress is never failing, but learning to get up wiser each time. Just as you take care of your body, take care of your mind: learn to manage your emotions. Because true progress is not only measured in times, but in how much you grow as an athlete and as a person.Alejandra Clemente Pino,Sports psychologist, marathon runner and duathlete.I help athletes to enhance their performance, take care of their emotional well-being and live the sport as a space of fulfillment and purpose.