IM swim training

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2008-10-14 6:50 PM

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Subject: IM swim training
I'm making the jump to IM next year and right now my biggest limiter is swim distance.  Most of my workouts have been about 2000 yards.  My plan is to work hard on this over the winter (and into IM Cozumel next November).  Just wondering, does anyone have recommendations about how I should approach training this winter?  Any workouts ideas?  What yardage should I be shooting for?  Thanks.

2008-10-14 7:11 PM
in reply to: #1742919

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Subject: RE: IM swim training
Join a Masters if you can, shoot for 3 - 4 x 3000 per week, bumping up to 3K to 4500 or 5K during volume training
2008-10-14 8:15 PM
in reply to: #1742919

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Subject: RE: IM swim training
I did IMKY this year and tried to get in 2-3000yds 3x per week. I did set swim 99% of the time with a TT swim of about 2000yds every 3rd or 4th week to check progress. I consider myself a pretty well rounded swimmer so I figured this would be enough. Come race day I felt great, finished the swim in 1:11. At no point did I ever feel as if I should have done more.

I think you said this will be your first IM, and if that be the case, remember the swim is only ~10% of your day. When the training gets tough make sure you are still getting in all the bike and runs, swim comes first on race day but last in training (for me anyways).

Good Luck.
2008-10-20 5:31 AM
in reply to: #1742919

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Subject: RE: IM swim training

Some articles that should help you out...

 Building Distance -- http://www.byrn.org/gtips/endurpro.htm

 Bilateral Swimming (why it matters) -- http://www.byrn.org/gtips/bl0202.htm

 Big article on how to train -- the swim section gives you some key workout ideas that should form targets for the end of your winter training.... http://www.coachgordo.com/gtips/endurance_essentials/coaching_ironman_athletes.html

 Winter is a great time to improve your swimming.

 Happy laps,

gordo

2008-10-20 9:08 AM
in reply to: #1742919

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Subject: RE: IM swim training
I swam about 10,500 meters per week. 3000-3500 meters per session. Every other week I would swim 3500 meters straight thru. The rest of of my swims were just sets in the 250-500 meters  range
2008-10-20 9:18 AM
in reply to: #1742949

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Subject: RE: IM swim training

ChrisM - 2008-10-14 7:11 PM Join a Masters if you can, shoot for 3 - 4 x 3000 per week, bumping up to 3K to 4500 or 5K during volume training

Be very careful with this approach, I did this last year and ended up decommissioned for 12 weeks with a suspected torn Labrium from swimming masters. As Chris says masters is a good way to get volume in and progress technique. Just progress slowly if you are swimming 2k per session now and bump straight up to 3000yds 3-4x per week you will more than likely get injured.

My thoughts are people put too much focus on distance for swimming for IM I swum 2-3 x's a week for an hour maximum so about 3200 yds a session that was plenty for IM and I did a 1:10hr swim time at Wisconsin. With a wetsuit on and the increased bike and run fitness you will have the cardio fitness to swim 2.4miles on the day...

 

 

 

 

 

2008-10-20 9:38 AM
in reply to: #1753387

Iron Donkey
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Subject: RE: IM swim training
GordoByrn - 2008-10-20 5:31 AM

Some articles that should help you out...

 Building Distance -- http://www.byrn.org/gtips/endurpro.htm

 Bilateral Swimming (why it matters) -- http://www.byrn.org/gtips/bl0202.htm

 Big article on how to train -- the swim section gives you some key workout ideas that should form targets for the end of your winter training.... http://www.coachgordo.com/gtips/endurance_essentials/coaching_ironman_athletes.html

 Winter is a great time to improve your swimming.

 Happy laps,

gordo

Thank you for this information!

2008-10-20 10:19 AM
in reply to: #1753699

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Subject: RE: IM swim training
Gordo knows his stuff! Read it!


Thanks for joining us, Gordo! I enjoy your writings!

Tony
2008-10-21 4:30 PM
in reply to: #1742919

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Elite
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Subject: RE: IM swim training

it also depends on your background.  sounds like it's not swimming...mine wasn't either before my first IM.

some folks get away with less and others need more.  for my first IM i built up to 10k meters a week for the last few months,  for this past 2 IMs I averaged only 5k/week the last few months.

FWIW

2008-10-21 4:44 PM
in reply to: #1757506

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Sensei
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Subject: RE: IM swim training

2000 is too far off to start an IM plan.  If you take a look at the beginner IM plan here, they have a couple 2500 yard swims and a couple 1800 yard swims the first couple weeks.

Sounds like you are there.  Of course it builds from there, but you are in the ballbark to start an IM plan if you can do 2k comfortably.

I would swim 3x a week during the winter.  One swim around 1800, one around 2500, and maybe a long one at about 3000.  If you can do that, you should be more than ready to tackle the plan.

2008-10-21 8:54 PM
in reply to: #1742919

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Subject: RE: IM swim training
I see alot of 2,000-3,000 meter swims. Are you doing sets of 500 with a minute break or is it straight through. Also is it all freestyle or is some of it drills (kicking and such). I tend to always go out and just do a straight distance day, a sprint day, and a tempo swim at about half to 3/4 the distance of the long swim for the week.


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