General Discussion Triathlon Talk » Swim training. Why this way? Rss Feed  
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2015-01-19 12:41 PM


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Subject: Swim training. Why this way?
I'm looking at a 70.3 in spring of 16'. However I'm looking at the swim training for that and for an Olympic in sept. of this year. In my previous tri's I just swam. I mean, I'd do some warm ups and then brick sections like, 3x500yds rest in between and then I'd swim 3x1000yds rest in between. I'd eventually just swim a mile or so. Now that I'm looking at these ironman training schedules I find I'm swimming less.... and faster. Does anyone have any explanation why I'm doing it this way?

Furthermore, looking at the training modules here and on other "how-to" training sites I find at my base line I'm an intermediate swimmer...maybe better? How do I know when to skip over the easier stuff?

IE: Lets say I were starting for a 70.3 today. Looking at today's swim for a 20 week beginner.

wu: 200swim, 200kick, 200pull, 200 swim. main: 1 x 1500, RPE 4 (alternate 1 x 1000) cd: 4 x 50, each slower than last

I can do all of this...I think. I honestly don't know what RPE 4 (alternate 1 x 1000)is or what cd: 4 x 50, each slower than last. I can swim these distances, I just don't know the abbreviations. WU = warm up, pull = side stroke? RPE????? cool down

I'm looking at this and I'm doing a 200 crawl?, 200 kick, 200 side stroke. Then I'm doing 15 laps of ??? crawl? I"m lost here RPE 4 (alternate 1 x 1000) cool down of what ever I want.

Sorry for the beginner questions. I'm new to ANY form of formalized training.

Oh, a little back ground.

I've done 3 sprint tri's, 3 half marathons, I'm an avid mountain biker, and I've been rock climibing for 25 years outside. Professionally I'm a fire fighter. I have a decent core base however I'm pulling out of the turkeyday/christmas/new years/birthday nose dive.

Thanks for any and all help.


2015-01-19 12:51 PM
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Subject: RE: Swim training. Why this way?

Originally posted by jnc007 I'm looking at a 70.3 in spring of 16'. However I'm looking at the swim training for that and for an Olympic in sept. of this year. In my previous tri's I just swam. I mean, I'd do some warm ups and then brick sections like, 3x500yds rest in between and then I'd swim 3x1000yds rest in between. I'd eventually just swim a mile or so. Now that I'm looking at these ironman training schedules I find I'm swimming less.... and faster. Does anyone have any explanation why I'm doing it this way? Furthermore, looking at the training modules here and on other "how-to" training sites I find at my base line I'm an intermediate swimmer...maybe better? How do I know when to skip over the easier stuff? IE: Lets say I were starting for a 70.3 today. Looking at today's swim for a 20 week beginner. wu: 200swim, 200kick, 200pull, 200 swim. main: 1 x 1500, RPE 4 (alternate 1 x 1000) cd: 4 x 50, each slower than last I can do all of this...I think. I honestly don't know what RPE 4 (alternate 1 x 1000)is or what cd: 4 x 50, each slower than last. I can swim these distances, I just don't know the abbreviations. WU = warm up, pull = side stroke? RPE????? cool down I'm looking at this and I'm doing a 200 crawl?, 200 kick, 200 side stroke. Then I'm doing 15 laps of ??? crawl? I"m lost here RPE 4 (alternate 1 x 1000) cool down of what ever I want. Sorry for the beginner questions. I'm new to ANY form of formalized training. Oh, a little back ground. I've done 3 sprint tri's, 3 half marathons, I'm an avid mountain biker, and I've been rock climibing for 25 years outside. Professionally I'm a fire fighter. I have a decent core base however I'm pulling out of the turkeyday/christmas/new years/birthday nose dive. Thanks for any and all help.

"pull" is free style with a pull bouy

RPE is rate of perceived exertion on a 1-10 scale.....so you can do 1500 at RPE 4 or 1000 if you want a shorter workout

cd is cool down - so you are going to do 4 X 50 with each 50 slower



Edited by Left Brain 2015-01-19 12:53 PM
2015-01-19 12:59 PM
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Subject: RE: Swim training. Why this way?

1. 200 swim (generally freestyle),

2. 200 kick (either face down with a kickboard or on your back),

3. RPE ... your perceived effort level on a scale of 1 to 10,

4. pull ... swimming freestyle using a pull buoy between your thighs.  Some folks also use paddles when doing a pull set. 

5. cd ... means cool down...the 4x50 would be at a relaxed pace.

Oops, looks like I was typing when LB answered.



Edited by JoelO 2015-01-19 1:00 PM
2015-01-19 5:13 PM
in reply to: jnc007


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Subject: RE: Swim training. Why this way?
thank you both I'm ill have a 100 more questions before im done
2015-01-19 8:10 PM
in reply to: jnc007

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Subject: RE: Swim training. Why this way?
Thats a plan to swim slowly.
2015-01-20 11:37 PM
in reply to: simpsonbo

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Subject: RE: Swim training. Why this way?

I've used this plan several times and a lot of the swim workouts make no sense to me.  I still use some aspects of the overall plan but I've modified most of the swim sessions.

 



2015-01-21 12:43 AM
in reply to: simpsonbo


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Subject: RE: Swim training. Why this way?
Originally posted by simpsonbo

Thats a plan to swim slowly.


I agree. You'd be better off doing 10 x 100m on the x.xx and also the WU is almost half the entire workout. People will have a tendency to take it easy in the WU, so you''ll only really be working hard for 50, 55% of the workout. Either do the 800m WU, but extend the length of the entire workout or cut the WU to 400m and add 400m to your mainset.
2015-01-21 5:52 AM
in reply to: zedzded

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Subject: RE: Swim training. Why this way?
Or up the ante by swimming the 1500m as alternate hard/easy by 50m. ("Hard" being Oly race effort or a bit under.) I'm not sure what your self-definition of being an "intermediate " swimmer means, but if completing the distance in and of itself is no big deal, then there will be little training effect to such swims unless you break it up into faster intervals, or incorporate some threshold work within a continuous swim. (Unless the point of the workout was just to recover from a hard bike or run effort.)
2015-01-22 12:41 PM
in reply to: simpsonbo


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Subject: RE: Swim training. Why this way?
Originally posted by simpsonbo

Thats a plan to swim slowly.


But by the time you've been swimming long enough to know this and build your own sets. . . a plan like this has value.

2015-01-22 7:27 PM
in reply to: ziggie204

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Subject: RE: Swim training. Why this way?
Not really that much value. 100s and 200s would yield better results. People get bored and off track with long reps like that. I will sparingly swim sets like that but they are not slow. IE 3 x 1000 @ 14:00 holding under 12:30, hopefully right on 12:10 or better. If I want long and easy its 40x100 making sure I get plenty of rest.

I have been working on swimming a masters PB in the SCM 400 IM for next month. So a few long days and lots of stroke days and lots of pace work on all strokes.

2015-01-22 9:31 PM
in reply to: ziggie204


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Subject: RE: Swim training. Why this way?
Originally posted by ziggie204

Originally posted by simpsonbo

Thats a plan to swim slowly.


But by the time you've been swimming long enough to know this and build your own sets. . . a plan like this has value.




It's kind of a moot point, because the OP is not at a level where he would benefit much from this workout. Chances are he'll take it easy in the 800m warmup, the 1000m will be done easy and the 4 x 50s are listed as each one slower than the last.... it's better than sitting at home watching Dr Phil, but there are 100 better workouts out there that would help improve his swimming. A very basic one:

500m WU
10 x 100m on the x (hard)
10 x 50m on the x (hard)
200 pull/paddles WD


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