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2015-05-02 10:57 AM

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Subject: swimming endurance buildup
I'm training for my first olympic distance tri in October. However I can only currently swim about 1k without my form becoming sloppy. How can I build up my endurance to cover to 1500m for the race and still have energy for the bike and run?


2015-05-02 12:53 PM
in reply to: CRFTX2001

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Subject: RE: swimming endurance buildup
You just have to log the yards. When you start getting fatigued, then your really need to concentrate on form. Slow down do some drill work. Some will break the remainder into broken sets swim a lap or two concentrating on form, when fatigued take a short rest and then do another lap or two. This will help your overall efficiency and help to keep you from developing bad habits.
2015-05-02 12:57 PM
in reply to: sdalcher

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Subject: RE: swimming endurance buildup
Originally posted by sdalcher

You just have to log the yards.


This, only way to do it is to do it.
2015-05-02 1:05 PM
in reply to: CRFTX2001

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Subject: RE: swimming endurance buildup

Swim sets of shorter intervals of a distance where you can maintain your form the entire way.

For example,  sets 10 x 100.  Start with a 30 second rest interval between 100's and gradually reduce the rest as you build endurance.  It really doesn't accomplish much to swim beyond the point where you can maintain your form.

Mark

 

2015-05-02 1:19 PM
in reply to: RedCorvette

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Subject: RE: swimming endurance buildup
Thanks for the help. I'll definitely incorporate some swimming intervals in the future.
2015-05-02 3:02 PM
in reply to: CRFTX2001

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Subject: RE: swimming endurance buildup
Sets.

Sets.

Sets.

Did I mention sets.

Like :
60x25 faster than target race pace rest 10 -15 in between

30x50 at target race pace rest 15-17


15x100 at target race pace rest 25-30 sec


2015-05-03 1:51 AM
in reply to: CRFTX2001


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Subject: RE: swimming endurance buildup
Well, if you can currently swim 1k before your form gets sloppy, that's actually not bad at all!

Sets/Intervals, as has been suggested, will work well.
10 x 100 is a great "main set". Sometimes, when time
constrained, that will be my entire swim workout. 1st couple 100's done somewhat easy, and
that will take the place of a true warm up, get a decent groove going and finish up strong. Hop out, continue
on with my day. hey, i can be a swim slacker, what can i say?

Play around with the time
interval, ie "leaving on 2:00" (minute mark).. see how well you do holding that time interval, adjust from
there. If you're coming in on, say 1:50, getting 10 seconds rest and can hit all 10 intervals reasonably close, that's about right. For now.
Your race is in Oct, so you'll keep working that interval time down. Keep yourself honest and be sure you're working.

The short session above NOT recommended for anything other than being in a pinch for time. but when running behind in my day and it's either not swim at all or bang out something meaningful, that's what I'll do. Better than nothing, I say

good luck, CRFT keep working it.
-Tom
2015-05-03 2:40 PM
in reply to: simpsonbo

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Subject: RE: swimming endurance buildup
Originally posted by simpsonbo

Sets.

Sets.

Sets.

Did I mention sets.

Like :
60x25 faster than target race pace rest 10 -15 in between

30x50 at target race pace rest 15-17


15x100 at target race pace rest 25-30 sec


Are these three sets 'equal' in terms of gains? By that, I mean that the shorter distance is done at faster speeds with a shorter rest .... Should one do all three in a week, mixing it up, or is there a progression from the longer distance one earlier in the training , down to the shorter 50's nearer the race?

thanks

2015-05-03 4:01 PM
in reply to: CRFTX2001

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Subject: RE: swimming endurance buildup
Originally posted by CRFTX2001

I'm training for my first olympic distance tri in October. However I can only currently swim about 1k without my form becoming sloppy. How can I build up my endurance to cover to 1500m for the race and still have energy for the bike and run?


geez....I think you're doing great! I've been swim training for 2 years and 4 months (granted I started as an adult non-swimmer who was afraid to put my face in the water) but I can still only swim about 400-500m before getting tired and needing a rest or getting sloppy.

so....echoing the others sets sets sets. I do lots of 30min workouts before work where I just swim hard for 30 mins with minimal resting (time crunch) but my most meaningful workouts are on the weekends when I do 90-120 mins of drills and sets drills and sets drills and sets with lots of little breaks as needed. That is where I feel like I actually "progress" and then I apply what I've learned to my shorter swims during the week.

I think that was my "lightbulb" moment in swim training when I realized that to progress as a swimmer you don't just keep trying to swim as many laps as possible...you do drills and sets. It's counter-intuitive because for the bike and run you're building volume and fitness by going a little longer and a little farther each week. not the same with swimming.
2015-05-03 6:27 PM
in reply to: RedCorvette

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Subject: RE: swimming endurance buildup
Originally posted by RedCorvette

Swim sets of shorter intervals of a distance where you can maintain your form the entire way.

For example,  sets 10 x 100.  Start with a 30 second rest interval between 100's and gradually reduce the rest as you build endurance.  It really doesn't accomplish much to swim beyond the point where you can maintain your form.

Mark

 





^X2 Best advice on here. Don't go listening to people who say just swim farther and you'll get there. Swim the proper sets and keep the good form and you will be there. Swim the distance often and have lousy form and you will be a lousy swimmer. SETS are they key...
2015-05-04 1:09 PM
in reply to: CRFTX2001

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Subject: RE: swimming endurance buildup

Originally posted by CRFTX2001 I'm training for my first olympic distance tri in October. However I can only currently swim about 1k without my form becoming sloppy. How can I build up my endurance to cover to 1500m for the race and still have energy for the bike and run?
Pacing is important and if you haven't done so already you can help yourself out doing testing to determine pacing. See this for one for the CSS test aspect.  Once you have this pacing info you can do shorter "faster" sets at ~3 sec faster than the calc pace, slightly longer sets at the calc pace, and longer endurance sets at ~3 sec slower the calc pace.  By slowing down on longer workouts you should be able to hold form longer.



2015-05-04 2:24 PM
in reply to: triosaurus

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Subject: RE: swimming endurance buildup
Out of 3 sessions I would suggest 1 of either 25s/50s and 1 of 100s.

The 3rd day should be a main set of 200s say 5 or 6. A set of 25 sprints after is a good for this as well... ie 12x25 (1 easy .1 fast)

A good warm up / transition to prepare for the main set.

200 swim
6x50 kick
8x25 free (short rest ~10) strong
100 easy
2015-05-04 8:38 PM
in reply to: simpsonbo

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Subject: RE: swimming endurance buildup
Originally posted by simpsonbo

Out of 3 sessions I would suggest 1 of either 25s/50s and 1 of 100s.

The 3rd day should be a main set of 200s say 5 or 6. A set of 25 sprints after is a good for this as well... ie 12x25 (1 easy .1 fast)

A good warm up / transition to prepare for the main set.

200 swim
6x50 kick
8x25 free (short rest ~10) strong
100 easy


Thank you, Bo.

2015-05-04 9:24 PM
in reply to: triosaurus

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Subject: RE: swimming endurance buildup
Swim long course when you can .. .
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