swimming schedule
183
Member
1303 days
KenMierke posted 1 year ago.
I would move the economy set (25s) to the end of the workout and allow WAY more rest between reps for both the 25s (30+ sec) and the 500s (full recovery). Nobody can sprint with only 15 seconds rest and a 500 is long enough that minimizing recovery time, especially this time of year, is unecessary.
Don't feel bad because you couldn't get through the workout. Design it more reasonably - you don't need to kill yourself to improve. Remember this is an aerobic sport.
Keep up the good work!
Ken
Ken Mierke Ken@Fitness-Concepts.com
Fitness Concepts Fitness-Concepts.com
Author, The Triathlete's Guide to Run Training
www.EvolutionRunning.com
1841
Member
1090 days
93
Member
456 days
max ping posted 1 year ago.
sounds good, thanks for the help. i guess i was worried about progressing to the next level of my program, with this i will redesign it.
so closer to an event i would decrease rest times correct?
634
Member
732 days
Ironmom posted 1 year ago.
Do you have an option to find a master's coach or a swim technique coach in your area? It's been my experience that most people who are in otherwise good shape who struggle with "endurance" in the pool are employing poor technique to some degree or another. Out of the three sports, swimming punishes you a hundred times worse than running or biking for poor technique, because water causes so much more drag than air. Chances are, there are some very simple things you could change in your stroke to greatly increase your swimming endurance (and speed while you're at it).
If you can, I'd suggest finding a local master's swimming group or coached swim, or a private swim coach or clinic. If none of those are available, check out the book "Triathlon Swimming Made Easy". It's not my first choice in techniques, but it's the best that's in a book form, and in the absence of a coach would be a good start.
Blue Skies, -Robin-
http://ironmom.blogspot.com/
1841
Member
1090 days
tri-ac posted 1 year ago.
you can decrease rest times as you start to feel the sets are easy. i'd probably decrease rest times before adding distance, and then bump the rest times back up as you introduce a new distance.
but.... i definitely agree w/ ironmom ^
and additionally, working with a master's swim group will also give you a whole set of different types of workouts to learn from and incorporate into your own workouts. the one I gave above is just one way to do the total distance that you indicated as a workout goal distance in your initial post
Adam
Tri-ac
93
Member
456 days
max ping posted 1 year ago.
thanks again!
well i will have to travel some distance to do the masters class but winter may be a good time to try.
im gonna shorten up the work tonight and longer rest and see where im at.
i do know that we just used the kick board last workout and were surprised at some flaws we didnt know we had in the kick, so im sure there is much more to be found!
thanks again
31
Member
456 days
vjohnson posted 1 year ago.
You definitely want to think about breaking up those long sets (3x500), if you are just starting to get into swimming. I swam twice a day for about eight years, so when I get in the pool these days the idea of doing 3x500's makes me ill. So spice it up and break it up. If your having trouble with 25's, do a 25, rest, a 50, rest, a 75, rest, a 50, and a 25 ( that equals a 225) run through that a few times and you slowly start piling on the yardage. Fartleks are great too. Get some fins to do some fast kicking. Fins are a blast to use, because you can really get going in the water. I also started to use a snorkel from Finis, that comes straight off the front of your head, instead off on the side. Snorkels have a negative stigma attached to them,(kinda like using using aerobars on a roadie group ride) but they are great for just concentrating on your hip rotation, catch and follow through. It also restricts your breathing so your diaphragm and intercostals get quite a workout too. Good Luck.
my son and i completed our first race a two weeks ago(as many of you know).
we are doing several 5 k runs and such since there are no tri's or cycling events this time of year. we need alot of work in swimming and basically we have no idea on how to set one up. we did our workout in the pool this week but fell short of what we had planned.
should we back up and do less work, or should we continue with what we have until we can accomplish it. after some of the posts i have read over in the swimming section i am pretty embarrassed to post what we "can't" do.... but here goes. our second of two workouts was a 10 - 15 min warm-up... mostly working on being smooth, then 5x 25 sprints with 15 seconds rest followed by 3 x 500's
with 45 seconds rest- the rests are between sets. anyway, we were whipped after the 25's and just did one 500.
thanks for the help