DEFCON training program
From Openwaterpedia
Jamie Tout, creator of the DEFCON training program, after the 2015 Manhattan Island Marathon Swim in New York
noun - The DEFCON training program is a marathon swimming training regimen developed by Jamie Tout.
Contents
Background
DEFCON is an acronym for defense readiness condition or a start of alert used by the United States Armed Forces. The DEFCON system prescribes five graduated levels of readiness for the U.S. military.
DEFCON training approach
- DEFCON training regimen is a minimum of 12 weeks long with the goal being 5 months. DEFCON 5 is 5 weeks.
DEFCON 1
- First month of training: 4 weeks of 10,000 yards a week including a 4-mile swim with no days off.
DEFCON 2
- Second month of training: 4 weeks of 20,000 yards a week including a 5-mile swim with no days off and the emphasis still on the 5-mile swim.
DEFCON 3
- Third month of training: 4 weeks of 30,000 yards a week including a 6-mile swim with no days off, but the emphasis shifts to the weekly yardage.
DEFCON 4
- Fourth month of training: 4 weeks of 40,000 yards a week including a 7-mile swim with no days off with the emphasis continuing on the yardage.
DEFCON 5
- Fifth month of training: 12 weeks of 50,000 yards a week with eight 8-mile swims, nine 9-mile swims, one 5-hour swim, one 6-hour swim, and one 7-hour swim.
