Gray Guys/Girls Masters Focus Triathlete Forum (all levels welcome)--CLOSED (Page 18)

Points for the week:

3 lbs lost = 30 points

498 minutes = 16 points

Total points = 46

Did I do that right?

Have a great week everyone.

Weekly totals:

2 lb lost  =20

no gain =5

minutes exercise 779 =help me out here, I forget how many points per 30 minutes

Hi Kris,

Struggling after only 25 yards pretty clearly says that swim fitness is an issue. We need to look at the 'whole swimming picture' to get an idea of what is going on and how to fix it.  Just increasing the distance is not the answer in and of itself.  I say all the time that if you are swimming with poor technique, it simply does not matter how far you swim.  You will struggle to improve.  Technique MUST come first.

That said, I have a couple questions so we can get an idea of what is happening -

What does your typical swim workout look like?  Meaning what are you doing?  Are you just getting in the water and swimming laps?  Or do you have a set plan that you follow (try to follow?)?  If you have a set plan, what is it?

How long have you been swimming?  More accurately, how long have you been training specifically for a swim event (in this case triathlon)?

2#'s lost = 20
no gain = 5
343 minutes = 11.4

total = 36.4

Janet

at 1 point/ 30 min rounding up on the division =26 points exercise (25.9) =51 points this week

Hi Kris -

First, I don't know which Sprint plan you are following, but none of them are really 'right' for a beginning swimmer, regardless of what they may claim.  According to my calendar, you have 14 weeks before your Sprint.  The swim distance will be +/- 750 yards (or meters, whatever, not that big a difference).

So let's talk about how to best get ready to swim the distance.

I have said repeatedly that technique trumps everything else.  You can get in the water and swim lap upon endless lap, but if your technique is flawed, you are wasting your time.

This is going to perhaps be counter-intuitive, but here is a plan that will get you ready for a sprint over the next 14 weeks.  If my wife was going to train for a sprint, this is what I would suggest she do.

Start by reviewing all the stroke technique information on my website, http://goscottgo.info/index.php/swimming-technique.  Next, go to http://swimsmooth.com/, and watch the animation of 'Mr. Smooth' swimming.  We won't worry about the minor differences between 'his' perfect freestyle and my perfect freestyle.  The differences are minute enough so as not to matter.  Don't be afraid to 'assume the dry-land swimming position' right there in your living room and making sure you understand proper technique (stand upright, bend at the waist until torso is parallel to the floor, one hand above your head, the other behind you as if you are horizontal in the water and "swim").

During EVERY rest period in each workout over the following 14 weeks you should be thinking about PERFECT technique.  Review in your mind all the various tips you have heard.  Maybe review my website and revisit 'Mr. Smooth' each week just to confirm proper technique in your mind.

Week 1. Next week, only do 3 swim workouts of 400 yards each.  Get in the water and do 16 x 25 with 60 seconds rest between repetitions.  YOU ARE NOT CONCERNED WITH PACE AT ALL.  The ENTIRE focus of these workouts is ABSOLUTELY PERFECT STROKE TECHNIQUE.  If you fatigue to the point that your technique breaks down, take an extra minute of rest.  If that does not improve the technique, get out of the water, go home, and try again next time.  This is important - when you have gone 400 yards, get out of the water and go home!  Don't try and add yards, you will defeat the whole purpose which is to commit perfect technique to muscle memory.

If you can get with a coach, even for a session or two, this would be the time to do it!  There is no replacement for a coach on deck.

Week 2.  Do the same thing, 16 x 25, however with 45 seconds rest between repetitions.  Everything else applies exactly as 'week 1.'  Make sure that you are breathing to both sides (bi-lateral breathing).

Remember technique!

Week 3.  Three swim workouts, however up the yardage to 600 yards per workout.  4 x 25 easy warm-up with whatever rest you need between reps.  Then 4 sets of 25-50-25 ladder with 60 seconds rest between repetitions.  To make sure it is clear, swim 25, rest 60 seconds, swim 50, rest 60, swim 25, rest 60, repeat.  Follow with 4 x 25 easy cool-down, again on whatever rest works for you.  The same thing applies here as all the previous workouts.  If you fatigue to the point your technique begins to break down, take an extra 60 seconds rest.  If that does not improve the technique, get out of the water, go home and try again next time.

I CAN NOT overstate this - if you are continuing to swim after your technique breaks down, you are doing yourself a disservice!

Week 4.  Same as week 3, however reduce rest period to 45 seconds.  Everything else applies as in week 3.

Focus on perfect technique!

Week 5.  Three swim workouts and increase the yardage to 800 yards.  4 x easy 25 w/30 seconds rest to warm-up.  Follow with 4 sets of 25, 50, 75 ladder @ 45 seconds rest.  Follow with 100 easy cool-down (preferably swim 100 yards non-stop at EASY pace, enjoying perfect technique).  Milestone week - at the conclusion of the first workout in week 5 you will have gone further in one workout than the distance in a sprint triathlon swim!  You are getting there!

Week 6.  Three swim workouts.  This will be the first week of true endurance training.  The goal is to build to at least 1.5-2.0 times the race swim distance in any given workout (750 yards swim distance, workout goal 1,125 - 1,500 yards).  Keep yardage at 800 yards.  2 x 50 easy warm-up.  Then 6 x 100 with 60 seconds rest.  Follow with 4 x 25 cool-down.

As the distance increases, it is very important you concentrate on proper technique.

Week 7-10.  Three swim workouts.  2 x 50 warm-up.  Follow with main set, building repetitions of 100's with reducing rest.  Here is what I mean.  Week 7 up yardage to 1,000 then add 200 yards each succeeding week through week 10 ( 7- 1,000, 8 x 100; 8 - 1,200, 10 x 100; 9 - 1,400, 12 x 100; 10 - 1,600, 14 x 100).  Through each week, on each day, reduce rest period by 10 seconds per repetition (for example, Mon - 60 rest, Wed - 50 rest, Fri - 40 rest then reset to 60 seconds at start of next week with longer overall distance).  Follow with 2 x 50 cool-down.  If this doesn't make sense, send me a message and I will try and clarify.

The harder you push yourself, the more important you focus on technique.

Week 11-12.  Four swim workouts.  Yardage goes to 1,700.  2 x 50 warm-up.  Then 2 x 200 easy pace with 60 seconds rest, follow with 6 x 100 with 30 seconds rest (the pace on these 100's should be harder, think 'uncomfortably comfortable'), follow with 2 x 200 easy pace with 60 seconds rest.  End with 2 x 100 EASY cool down.

Week 13.  Three swim workouts.  1st and 3rd workout, working on speed just a little bit.  2 x 100 warm-up.  12 x 50 with 20 seconds rest.  These will be very difficult repetitions - they are SUPPOSE to hurt!  Be very aware of your stroke technique and guard against technique breaking down.  The early part of this session will feel OK as you are swimming a short distance with a good rest period.  By midway through the set, you should find that 20 seconds rest is just enough to get your breathing back under control.  By the end of the set, you will be gasping for breath as you begin the last repetitions.  Follow with 2 x 100 cool-down.  2nd workout, repeat one week 11 workout.

Week 14.  Three swim workouts.  Day one - 1,200 yards, 200 easy warm-up, 8 x 100 with 45 seconds rest, 2 x 100 cool-down.  Day two - 1,000 yards, 200 easy warm-up, 12 x 50 with 45 rest focused on perfect technique, follow with 200 easy cool down.  Day three - 800 yards, 2  x 50 warm-up, 6 x 100 with 60 seconds rest focused on technique, 2 x 50 cool-down.

I suggest you review the 'plan' before each workout.  Understand what you want to accomplish that day.  This plan obviously does not include specific work on kicking or pulling which may or may not be necessary.  I strongly encourage you to find a coach as there is simply no substitute for 'eyes on deck.'  If you are able to find a coach, then I would defer to his/her judgement on workout progression.  Absent a coach, this plan will get you ready for a sprint triathlon swim.

Hope that helps!

2.3 pounds lost - 23 points

No gain - 5 points

607 minutes workout - 20.2 points

48.2 points total.

Hey Kathy -

It doesn't matter how many times you get knocked down.

What matters is how many times you get back up!

Onward and upward!!!