Help with endurance swimming
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Moderators: k9car363, alicefoeller | Reply |
2015-09-16 12:07 PM |
3 , England | Subject: Help with endurance swimming Hi, So I learnt to swim around 3 weeks ago and decided I wanted to do a triathlon and swim 3 times a week now, but I'm not good at doing long distances. I've found I can do one length and with the training I've been doing I can do it pretty fast but can't do more than a length, so I was wondering how do I train to be able to do longer distances. I have been working on technique and breathing and feel I have them comfortably for how long I've been swimming so anything in particular I should work on or be drilling in order to swim more than 25m (which is kinda required for triathlons, Thanks for the help Will |
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2015-09-16 2:24 PM in reply to: will.f.c |
2 | Subject: RE: Help with endurance swimming Will, Congrats on learning to swim. Getting out of your comfort zone says a lot. I'd recommend structuring your pool time. I'd focus on breaking your time into 3 phases. Warm up, main set, cool down. Seek a local masters team if you want to get better. A typical workout looks like: Warm up 400 W/U mainly Free, but you can work in other strokes 250 drills mixed (depending on what event and time of year) These include 3 stroke 6 kick, 1 arm swimming, lots of dolphin kicking on front and back, swimming on back for 12 kicks then turning over on front for 12 kicks hands at your side, free breathing every 3, 5, 7, 9 strokes, catchup drills. 200-500 pull work with buoy with fins and paddles focusing on reach and hand entry. main set 4 or 5 x something like 100's, 200's on your interval time Wednesdays are always sprint days so we do 3 x 10- 25's or 3 x 5 - 50's. Sometimes just a lot of kick drills or IM work Cool down 200-500 pull or slow free breathing every 3,5,7,9. Most workouts we do anywhere from 2k- 3k in an hour. The key to pool sessions is swimming with a purpose. Always try to improve something whether it's body position, kick, catch and pull, balance. We never jump in and say swim for an hr. Our workouts are always targeting technique over volume. You'll build endurance faster if you do 10-25's on :40 seconds. This means leaving each wall on :40 seconds (not reaching the wall resting for :15-:30) then going again. Whatever your current interval is work with it. You should be able to get to 7 out of 10 before feeling out of air or gassed. If you're dying on say 4 then you over estimating your fitness. As you get better you can do say 5-100's or 4 x 200's trying to keep or improve your time over each set. Again, I'd suggest looking for a local masters team and joining. Most will let you swim free for 2-3 weeks to try it out. It'll hurt your feelings both emotionally and physically since you've never done anything similar but stick with it. I've been there. You'll learn tons at a very low cost. You'll improve quicker since a coach will give you drills specifically targeted to your ability. Until you learn the correct technique which means doing drills (the correct way) and then using those drills which creates muscle memory. Stay after it! Since you only learned 3 weeks ago don't get discouraged and set unreasonable goals. Do record your 25, 50, 75, 100 time and write it down for a baseline for improvement. |
2015-09-16 3:32 PM in reply to: will.f.c |
Champion 7036 Sarasota, FL | Subject: RE: Help with endurance swimming Congrats on making the commitment to train for a triathlon. Based on where you are, I would suggest working on sets of 25's. Set a goal of doing 4-6 to start with. Swim 25, catch your breath and then do it again until you get to your goal number. As you get stronger add more repeats, trying to get up to ten. Once that feels comfortable, then build up to doing the same thing but swimming 50's instead of 25's. It's just a progressive thing where you need to build endurance, but not at the cost of poor technique. Be patient. It takes time, but if you are consistent with you training you'll start to see progress. Joining a masters group is a great idea. Learning from others and getting constructive feedback really helps. So often our perception of what we're doing is much different than reality and having other sets of eyes watching is helpful. Don't worry about keeping up with more advanced swimmers at this point, just focus on your own progress. Keep at it and good luck. Mark |
2015-09-16 5:02 PM in reply to: will.f.c |
Pro 6582 Melbourne FL | Subject: RE: Help with endurance swimming Maybe slow down some to see if you can go a longer distance, just as with running where you cannot sprint forever. I remember the day when I worked past 100 yards then not long after that I did 500. But that 500 was not at the same pace I did the 100 in. |
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