Total Immersion Training Program
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Member
264 days
DannoE posted 30 weeks ago.
Honestly, if your stroke is efficient enough for you to be doing speed training, I'd recommend starting with 50s and working up. Instead of doing 50s (or 100s) with a definite rest interval (say, 10 seconds), keep them on an interval. For example:
10 x 50 @ 1:30
...means you get 1:30 to swim fifty yards and rest. Then you leave for the next interval when the clock says 1:30. Among other things, this makes it MUCH easier to track your pacing. It also aids in keeping a consistent pace over time.
Right now, you're at :55 per 50 yards for a working pace. So do 10 x 50 @ 1:20, giving yourself an average of 25 seconds rest per 50. If you can hold that pace easily, then progress to 10 x 100 @ 2:40, which is the same pace but scaled out for 100 yards.
If you can do that easily, then bite the bullet and set your Cruise Interval. From there, you'll have an honest-to-God working pace, and you can do regular swim workouts that are available anywhere.
DannoE
"You may say I'm a dreamer, but I'm not the only one..."
2766
Member
1445 days
tri-ac posted 30 weeks ago.
these are all good things: series of 100's, series of 200's, straight distance every so often
maybe throw in a ladder workout:
warmup 300-500
400, 300, 200, 100, 50, 100, 200, 300, 400 (rest based on your 100 pace + 0:10 for the distance in question....so, a 200 is 4:00 @ (1:50 + 0:10)/100m...you roll in at 3:45 & wait 0:15...etc)
warmdown 200-400
or cut the "meat" down to 75% of the main set and add in some speed
7x100 moderate on 0:05 rest, then 6x50 sprint
i'd work towards a total that overshoots the race distance...2000m for sprint or oly
Been tri-ing for several years but have never taking swimming seriously even though swimming is my weakest disipline. Got TI DVD and went to a clinic. Form is pretty good, average 15 to 17 strokes per 50 over 1000m time trial at 1:50 pace.
What do people think about the program the Terry shows in "Triathalon swimmming made easy" book? Essentially recommends a main set of 100 repeats. Starts with 10x100 w/ 6-8 'yoga' breaths (15sec?) rest; works up to 20x100 w/ rest decreased to 4-6 (10sec?). Program tops out at about the race distance w/ yardage prorated for race distance. Anyone use this in real life? Seems that the yardage is too short.
So I'm starting into the meat of my program (~10wk till first race of season). I started out with 10x100 @1:50 w/ 10s rest. I'm up to 10x100 @1:42 w/ 10s rest followed by 4x200 @1:50 pace w/ 10s rest. about 2000yds with wu/wd. I'm throwing in a staight distance swim every 3-4 wks for confidence sake.