Swimming Workouts 70.3 prep

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2017-01-25 11:09 AM


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Subject: Swimming Workouts 70.3 prep
I am planning to do a 70.3 in my hometown in July which is about 24 weeks away. I have used TR since May 2016 and plan to start up the high volume 1/2 iron plan which means there are 4 rides a week and the base, build and specialty would put me very close to race day. For running I will continue to run 2-3 times a week based on a program I have used before.

My question is around the swim. I need some help with a plan where I can swim 3 days a week and work myself up to the 1.2 mile distance. Anyone have any recommendations or workouts that you have used in the past?

Thanks in advance for the help
Eric

2017-01-25 11:43 AM
in reply to: Ericallenboyd

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Subject: RE: Swimming Workouts 70.3 prep
Originally posted by Ericallenboyd

I am planning to do a 70.3 in my hometown in July which is about 24 weeks away. I have used TR since May 2016 and plan to start up the high volume 1/2 iron plan which means there are 4 rides a week and the base, build and specialty would put me very close to race day. For running I will continue to run 2-3 times a week based on a program I have used before.

My question is around the swim. I need some help with a plan where I can swim 3 days a week and work myself up to the 1.2 mile distance. Anyone have any recommendations or workouts that you have used in the past?

Thanks in advance for the help
Eric


http://www.goodreads.com/book/show/889449.Workouts_in_a_Binder

Has plans for sprint to IM
2017-01-25 12:07 PM
in reply to: marcag


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Subject: RE: Swimming Workouts 70.3 prep
Thank you I will check it out.
2017-01-25 2:19 PM
in reply to: Ericallenboyd


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Subject: RE: Swimming Workouts 70.3 prep
TR plans also include swim/run workouts. Just look at those although I think the high volume plan will likely have 4x week swimming.
2017-01-25 3:03 PM
in reply to: fairdestroyer


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Subject: RE: Swimming Workouts 70.3 prep
Thanks. I actually got an email back from the masters coach that I can in so I will be swimming 3 times a week for $60 a month. on top of that I will get some instruction which will help.
2017-01-25 3:08 PM
in reply to: marcag

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Subject: RE: Swimming Workouts 70.3 prep

Originally posted by marcag
Originally posted by Ericallenboyd I am planning to do a 70.3 in my hometown in July which is about 24 weeks away. I have used TR since May 2016 and plan to start up the high volume 1/2 iron plan which means there are 4 rides a week and the base, build and specialty would put me very close to race day. For running I will continue to run 2-3 times a week based on a program I have used before. My question is around the swim. I need some help with a plan where I can swim 3 days a week and work myself up to the 1.2 mile distance. Anyone have any recommendations or workouts that you have used in the past? Thanks in advance for the help Eric
http://www.goodreads.com/book/show/889449.Workouts_in_a_BinderHas plans for sprint to IM

Just broke this book out from the shelf today, oddly enough, as I'm heading back to the pool after a loooooong layoff.  Used it for a couple past training cycles and found it very helpful, so x2 on the reco.

Even if doing masters, it has some nice structures that you can work into non-coached workouts (or at least that helped me - an "adult onset" swimmer - figure out better workouts than "long day" or "short, hard day").

Matt

2017-01-25 4:15 PM
in reply to: Ericallenboyd

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Subject: RE: Swimming Workouts 70.3 prep
Before I started working with coach I used the swim workouts archived on Sara McLarty's masters swim site. (Google it.) There are years worth of them. If you follow them weekly as written they are a good mix of technique, endurance, and speed focus, oriented toward triathletes. I generally did the B workouts. If not a strong swimmer, I would start with the C workouts and work up to the B for HIM. (A, which runs 4000-5000m, is for ex-collegiate swimmers, hard core IM types, and other fish. Probably overkill for HIM unless you are a pro.)
2017-01-25 6:51 PM
in reply to: #5211360


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Subject: RE: Swimming Workouts 70.3 prep
Thanks for the advice. I am going to give the masters a shot for at least 3-6 months to help with technique, drills, etc and then hopefully I can feel like I have a good base to venture off on my own if I get there.
2017-01-26 6:32 AM
in reply to: mcmanusclan5

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Subject: RE: Swimming Workouts 70.3 prep

Originally posted by mcmanusclan5

Originally posted by marcag
Originally posted by Ericallenboyd I am planning to do a 70.3 in my hometown in July which is about 24 weeks away. I have used TR since May 2016 and plan to start up the high volume 1/2 iron plan which means there are 4 rides a week and the base, build and specialty would put me very close to race day. For running I will continue to run 2-3 times a week based on a program I have used before. My question is around the swim. I need some help with a plan where I can swim 3 days a week and work myself up to the 1.2 mile distance. Anyone have any recommendations or workouts that you have used in the past? Thanks in advance for the help Eric
http://www.goodreads.com/book/show/889449.Workouts_in_a_BinderHas plans for sprint to IM

Just broke this book out from the shelf today, oddly enough, as I'm heading back to the pool after a loooooong layoff.  Used it for a couple past training cycles and found it very helpful, so x2 on the reco.

Even if doing masters, it has some nice structures that you can work into non-coached workouts (or at least that helped me - an "adult onset" swimmer - figure out better workouts than "long day" or "short, hard day").

Matt

I'll third the suggestion for the Workouts in a Binder books.  I have several of them, and still occasionally reference them for ideas for my athletes.  They're good books.

On a side note, the running one by Bobby McGee is excellent too.

 

2017-01-26 7:24 AM
in reply to: Ericallenboyd

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Subject: RE: Swimming Workouts 70.3 prep
Definitely, having a live coach to give you feedback and people to train with is almost always better than workouts you find online; websites and the binder workouts (I've seen them but never got around to buying the book before I ended up getting a coach) are good backups if schedule issues or travel keep you away from master's swimming for a few workouts or a few weeks.
2017-01-28 11:30 AM
in reply to: Ericallenboyd

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Subject: RE: Swimming Workouts 70.3 prep
Originally posted by Ericallenboyd

I am planning to do a 70.3 in my hometown in July which is about 24 weeks away. I have used TR since May 2016 and plan to start up the high volume 1/2 iron plan which means there are 4 rides a week and the base, build and specialty would put me very close to race day. For running I will continue to run 2-3 times a week based on a program I have used before.

My question is around the swim. I need some help with a plan where I can swim 3 days a week and work myself up to the 1.2 mile distance. Anyone have any recommendations or workouts that you have used in the past?

Thanks in advance for the help
Eric

To put my 2 cents in may I suggest you don't worry about the distance at all? Focus on improving your swim form, pull down with your back, keep your head down, elbows high and have a steady kick. Every session in the pool should be focussed on bettering your freestyle stroke. A better smoother swim form will always get you across the line faster and fresher than simply just doing countless laps. Also work on at least back and breast strokes as well to not only mix it up but to help prevent overuse injury and to be a better swimmer. I focussed so much on drills last year that even with my limited time doing OWS I absolutely excelled during the first part of my race


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