General Discussion Triathlon Talk » swimming training? Rss Feed  
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2009-09-06 6:38 PM

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blaine
Subject: swimming training?
I swam in high school and it has been well over 10 years since I've been back in the pool to swim. I get in about 1-2 a week and do about 900-1500meters or 30-40 minutes of swim.  Is this enough or should I be hitting it more???  My first tri is the 2nd weekend of July 2010.

Any training advice would be appreciated.


2009-09-06 6:47 PM
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Subject: RE: swimming training?
are you following any sort of training plan ? BT has a few great ones !
2009-09-06 6:58 PM
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blaine
Subject: RE: swimming training?
Not really right now.. just got back into swimming again about a month ago. looked at doing the 2x balanced sprint plan for 5 months.

i work out about 4 days a week and try to work out for an hour each time and add some strength training in there also.  i work the night shift from 5:30pm-2am so I need to make sure I'm getting my rest also in the training.
2009-09-06 6:59 PM
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blaine
Subject: RE: swimming training?
I have been logging my training for the last month in the training log on this page. very nice training log.
2009-09-06 7:48 PM
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Subject: RE: swimming training?

how far is your race?

 

 

2009-09-06 7:57 PM
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blaine
Subject: RE: swimming training?
It is a sprint tri for LifeTime Fitness at Lake Nekomis in MN. I believe it is a .5 mile swim, 13 mile bike and 3 mile run.


2009-09-06 8:23 PM
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Subject: RE: swimming training?

I would vote not enough, but the only to true gauge that is what is the distance of the tri and what is your goal.  Two important pieces of information.

2009-09-06 8:28 PM
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Subject: RE: swimming training?

So it looks like you have a base built up--you can comfortably swim the distance, and it also looks like you can also run and bike the distances as well.  Since the tri is so far off you have alot of time to work on better improving that base: basically, getting faster.  I'd work at least once a week on some speed drills - 5x200 at race pace, 8x100 at race pace - 5 sec, etc.  Similarly you can do similar workouts for the bike and run...sprints are all about speed, all out effort for a little over an hour.  Since you have the distances covered you can work the next few months on improving your strength and speed in each event.  Mind you, you're only incorporating speed workouts into your training--keep doing slow paced runs, bikes and swims to keep improving the base, but once a week throw in something moderate effort that will help with the speed aspect of the race.

Anyway, if you swam in HS you have a leg up on most triathletes since most people come from a running or cycling background.  Use that to your advantage: think of those old HS workouts and incorporate some of those speed drills once or twice a week, while also maintaining at least one slower, longer swim to keep the base up.  As the race gets closer you'll want to ramp up the volume but for now I'd keep it to 1-2 1200-1500m swims and one speed workout a week.

Also, just an FYI but I think you've been logging you strength training in terms of hours, not minutes (unless you're setting records for most hours in the gym in one day--35 hours has to be a record, right?  ).

Good luck with your training!



Edited by Brownie28 2009-09-06 8:33 PM
2009-09-06 8:40 PM
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Subject: RE: swimming training?
bennett55434 - 2009-09-06 7:57 PM It is a sprint tri for LifeTime Fitness at Lake Nekomis in MN. I believe it is a .5 mile swim, 13 mile bike and 3 mile run.


You should have no issue finishing the swim.  The only question is what your definition of "finishing in style" is and whether you have trained enough to accomplish that.
2009-09-06 8:41 PM
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blaine
Subject: RE: swimming training?
thanks for all the good advise. My goal for my first tri is to just finish in a good time and oprove to myself I can do it. I have always been competive in sports. This is a fun goal for me to completer and prove to myself I can do it. a year ago I would have never thought about doing a tri but my friend just did it this year and had a blast and started making me think of it and setting it as a goal.

O' yeah, my strength is only about an hour a week. Thanks for brining that to my attention that is entered in wrong.
2009-09-06 9:28 PM
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blaine
Subject: RE: swimming training?
I just wanted to mention in this too that this has helped me stay motivated and focused which I love. I really needed a switch uop in my workouts and this works perfect for me!

I just started working out again last Novemeber and weighed in at 194lbs. Today I weigh my goal weight of 150lbs.


2009-09-07 5:13 AM
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Subject: RE: swimming training?

Wow! Congrats!!!

2009-09-07 7:47 AM
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Subject: RE: swimming training?
I was only a mediocre competitive swimmer in high school 20+ years ago.  Most of the time, I only swim 1 or 2 times a week, and this is enough for swim splits in the top 10%-25% of my AG.  Based on that, and the fact that it's only been 10 years since you've swam competetively, I'd say that's enough sessions a week as long as they are quality sessions.  Don't just swim continuously.  Make sure you're swimming sets like you would have during your swim team days.

Like some others have said, it's good to use a training plan as a guide, but they are only that - guides.  Don't be afraid to tweak them slightly based on your strengths and weeknesses.

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