Swim workouts for triathlons
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UFTriGator posted 1 year ago.
A typical workout for me is about 4-5k with lots of 200-500 intervals for the main set. Minimal stroke work....maybe a 500-ish yard IM set before the main set. Usually a lactate or sprint set at the end. Occasionally a 1k for time (shorter workout....maybe 2-3k after warm-up and cool-down). One cool thing our team does is train in a long course pool with no lane lines, so the waves make it more like open-water.
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-Matt
Not fast enough.
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885 days
kkocan posted 1 year ago.
I think it would depend on what distance you are training for. Last year I did mostly sprints and did a lot of speed work for my swimming, nothing longer than say 500yds typically. Now I'm training for IM and my focus is on endurance at a set pace. I still do short stuff, but I do sets at a set pace and have little recovery in between. Typically no more than 10 seconds recovery between 100's, 15 seconds between 200's and so on. Last year I was swimming faster with more recovery, but now I've switched as I'm training for IM like I said. Overall though it is a lot like my old swim practices with the excetption that I'm distance training and not training for the events I used to swim (breast, IM). Occasionally I'll do a long swim, say a straight 4,000 in about an hour, but that gets boring quick so I only do that about once a month.
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2008 Main Races:
VA Beach Shamrock Marathon
Desoto TTT
WV Mountaineer HIM
IM Wisconsin
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722 days
Ironmom posted 1 year ago.
I do a little of both. I swim with a master's group, so I do whatever the group workouts are. Sometimes that is longer sets, with 200s = 600s, sometimes it is sprint 50's or 100s. I just try to go with the flow unless I'm right before a race and then I won't do any sprints for 2 - 3 weeks.
When I swim by myself, I try to concentrate on distance work. That might be a set of 500s or 1000s, and sometimes I threw in a straight 4000 when I was training for IM distance. I also do more pulling during IM or HIM training because in a longer wetsuit swim you tend to use your arms more than regular swimming in a pool. So I try to have 500 - 2000 pull yards during that training time.
Typical distance set for me:
Warmup 200 S, K, Drill, P, S
5x 500 Desc. @ 20 sec rest
300 Pull
300 Swim: concentrate on glide and form
100 Cool Down
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4200
Blue Skies, -Robin-
http://ironmom.blogspot.com/
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Member
715 days
TriOnLife posted 1 year ago.
Ironmom;62725 wrote:
Typical distance set for me:
Warmup 200 S, K, Drill, P, S
5x 500 Desc. @ 20 sec rest
300 Pull
300 Swim: concentrate on glide and form
100 Cool Down
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4200
That workout would take me 2 hours! Sounds excellent, though (although I don't do 'descend' very well)
I also swim with a masters group so I do whatever the coach tells us to do. I'm planning on doing a couple of open water swims this year because I need to get used to a wetsuit and cold water (never swum in either) and I'm going to do a self directed time trial or 2 just to check my pace over distance.
My scheduled events right now include an Olympic distance Tri in May and a 1.5 mile swim in the SF Bay in June as well as some not yet scheduled sprints. I'm contemplating a HIM but I'm still just looking at the water and have yet to even stick my toe in. We'll see.
- A 21st Century Mom who is tri-ing to get better instead of just getting older
www.breakingthetape.com/21stcenturymom
Hi,
New to triathlons, but have been a swimmer and runner for many years. My question is this, do folks normally train for the swim portion the same way that swimmers train? That is by doing intervals, or do you do just do laps no stop?
Dan