Longest Swim Ever

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2007-04-13 8:56 AM

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Subject: Longest Swim Ever

This morning I swam 75 laps - 150 lengths - 3,750 yds - 2.13 miles - 88.8% of IM swim.  It took me 1:41.07 or average 1:29.9/lap.  Yesterday I swam 60 laps in 1:18.20 or average 1:18.33/lap so I was a little slower today.
I learned a few things:


1.  Today is 'casual Friday' at work so I didn't shave.  While I don't have a real heavy beard, it was like 60-grit sandpaper and was enough to rub my right shoulder raw as my chin would brush my shoulder when I took a breath.  Won't make this mistake again.

2.  2.4 miles does not seem so monumental to me any more.
3.  The swim is gonna be the easiest of the three events.  I can't imagine biking 88.8% of 112 miles (99 miles) before work or running 23 miles before work.

4.  I swam about 5 laps as breast stoke/recovery/rest laps.  I think I could swim to China using the breast stroke but this costs me about 20 seconds per lap. 

5.  I'm still a little concerned about not having he walls every 25 yards to stop for a second and take an extra breath but on the other hand, the stopping/starting causes me to lose the momentum and rhythm of the swim so maybe it's a wash.

 

~Mike



Edited by Rogillio 2007-04-13 8:57 AM

2007-04-13 10:07 AM
in reply to: #759833

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over a barrier
Subject: RE: Longest Swim Ever
Nice work on the swim....it will continue to get easier and easier keep at it...pretty soon 2.4 miles will seem like nothing!



Edited by running2far 2007-04-13 10:07 AM
2007-04-13 11:12 AM
in reply to: #759833

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Champion
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Subject: RE: Longest Swim Ever
Great job on the swim Mike

It will definitely get easier the more that you swim. (And you will be crazy fast before you know it)
2007-04-13 11:36 AM
in reply to: #759833

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Champion
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Subject: RE: Longest Swim Ever

Good swim.  You will do fine.

Wetsuits help.  Plus you will have a surge of adrenaline the day of  race.   And your Mantra will be "I know I can, I know I can"

2007-04-13 11:43 AM
in reply to: #759833

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Subject: RE: Longest Swim Ever

Good job on your swim Mike,

You are better off now swimming longer sets and not just swimming endless laps upon laps. Try integrating some drills into your warm up, and then look at doing some sets that add up to longer yardage. You will get the same benefits, but with some variety. For example:

Warm up-200 sw, 100 k, 4x25 drill

Main Set-3x400,4x300,3x200,2x100

Cool Down-200 easy

This is just an EXAMPLE of how some sets would be broken up, you can search the net for swim workouts or "Swim Workouts for Triathletes in a Binder" is a great book to get workouts from also.

2007-04-13 11:53 AM
in reply to: #759833

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Not a Coach
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Subject: RE: Longest Swim Ever
Nice job, but I'd echo Rocket's comments.  Not only for variety's sake, but to get yourself swimming faster.  You have months before your IM.  Might as well try to build some speed in the water rather than just resigning yourself to "getting through" it.

2007-04-13 1:03 PM
in reply to: #760168

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Subject: RE: Longest Swim Ever
Rocket Man - 2007-04-13 11:43 AM

Good job on your swim Mike,

You are better off now swimming longer sets and not just swimming endless laps upon laps. Try integrating some drills into your warm up, and then look at doing some sets that add up to longer yardage. You will get the same benefits, but with some variety. For example:

Warm up-200 sw, 100 k, 4x25 drill

Main Set-3x400,4x300,3x200,2x100

Cool Down-200 easy

This is just an EXAMPLE of how some sets would be broken up, you can search the net for swim workouts or "Swim Workouts for Triathletes in a Binder" is a great book to get workouts from also.

 

Looks like a good plan Bret....but can you please put it in English.  The only thing I understand is  the 200 yards cool down.

 

Thanks,

 

~Mike

2007-04-13 1:11 PM
in reply to: #759833

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Subject: RE: Longest Swim Ever
Rogillio - 2007-04-13 9:56 AM


While I don't have a real heavy beard, it was like 60-grit sandpaper and was enough to rub my right shoulder raw as my chin would brush my shoulder when I took a breath. 

I actually have a rough spot on both shoulders from where my chin rubs against them while swimming ... as does a couple other friends.

Wear it with pride 

2007-04-13 4:19 PM
in reply to: #759833

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Champion
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Subject: RE: Longest Swim Ever
yeah I remember my first 2.4 mile swim. I took all these procastions and carbo loaded right before I got into the pool. now I am like hey it was fun but I do not need all of that and now I jsut swim.

Its nice to get the millage out of the way.

Edited by chirunner134 2007-04-13 4:19 PM
2007-04-14 2:29 PM
in reply to: #760322

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Subject: RE: Longest Swim Ever
Rogillio - 2007-04-13 11:03 AM
Rocket Man - 2007-04-13 11:43 AM

Warm up-200 sw, 100 k, 4x25 drill

Main Set-3x400,4x300,3x200,2x100

Cool Down-200 easy

This is just an EXAMPLE of how some sets would be broken up, you can search the net for swim workouts or "Swim Workouts for Triathletes in a Binder" is a great book to get workouts from also.

 

Looks like a good plan Bret....but can you please put it in English.  The only thing I understand is  the 200 yards cool down.

Warm up-

200 swim, 100 kick, 4x25 drill (4 sets of 25 yard drill.  I'd do different drills on each 25.  25 catch-up, 25 right arm, 25 left arm, 25 fist drill)

Main Set-3x400,4x300,3x200,2x100

3x400 - 3 sets of 400 swim (1200 total)
4x300 - 4 sets of 300 swim (1200 total)
3x200 - 3 sets of 200 swim (600 total)
2x100 - 2 sets of 100 swim (200 total)

I'd descend these as well.  3x400 on easy, 4x300 on medium, 3x200 on fast (race pace), 2x100 on Sprint (as fast as you can for the 100.)  10-15 seconds rest between each set.

Cool Down-200 easy

There you go.

2007-04-14 2:56 PM
in reply to: #761179

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Subject: RE: Longest Swim Ever
cadreamer - 2007-04-14 2:29 PM
Rogillio - 2007-04-13 11:03 AM
Rocket Man - 2007-04-13 11:43 AM

 

Warm up-

200 swim, 100 kick, 4x25 drill (4 sets of 25 yard drill.  I'd do different drills on each 25.  25 catch-up, 25 right arm, 25 left arm, 25 fist drill)

Main Set-3x400,4x300,3x200,2x100

3x400 - 3 sets of 400 swim (1200 total)
4x300 - 4 sets of 300 swim (1200 total)
3x200 - 3 sets of 200 swim (600 total)
2x100 - 2 sets of 100 swim (200 total)

I'd descend these as well.  3x400 on easy, 4x300 on medium, 3x200 on fast (race pace), 2x100 on Sprint (as fast as you can for the 100.)  10-15 seconds rest between each set.

Cool Down-200 easy

There you go.

 

Thanks!  Just one final question.  What is "25 right arm"?  That that mean just swiw with only one arm?  What's the purpose of this?  Sounds difficult and awkward.

I buddy of mine at the pool - who is a world-class swimmer and national record holder - said that for a couple of months I should just build my base and get used to swimmng long.  I've only been swimming for 4 weeks - I swam 2 weeks in March and then the pool closed down for maintenace for two weeks and now I just just finished 2 more weeks.

I'm really enjoying the pool like never before.  I totally enjoy swimming and actually find it relaxing.  Yeah, I know, at the slow pace I'm swimming, it ought to be relaxing!  :-)  I suppose it heresy to post this, but I don't really care to swim a lot faster.  I totally enjoy swimming.  I guess I could train my butt off doing intervals and such and get faster but I'm afraid I'll lose my love of the pool and start dreading the pool instead of looking forward to it. 

~Mike

2007-04-15 11:43 AM
in reply to: #761191

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Subject: RE: Longest Swim Ever
Rogillio - 2007-04-14 3:56 PM

cadreamer - 2007-04-14 2:29 PM
Rogillio - 2007-04-13 11:03 AM
Rocket Man - 2007-04-13 11:43 AM

 

Warm up-

200 swim, 100 kick, 4x25 drill (4 sets of 25 yard drill.  I'd do different drills on each 25.  25 catch-up, 25 right arm, 25 left arm, 25 fist drill)

Main Set-3x400,4x300,3x200,2x100

3x400 - 3 sets of 400 swim (1200 total)
4x300 - 4 sets of 300 swim (1200 total)
3x200 - 3 sets of 200 swim (600 total)
2x100 - 2 sets of 100 swim (200 total)

I'd descend these as well.  3x400 on easy, 4x300 on medium, 3x200 on fast (race pace), 2x100 on Sprint (as fast as you can for the 100.)  10-15 seconds rest between each set.

Cool Down-200 easy

There you go.

 

Thanks!  Just one final question.  What is "25 right arm"?  That that mean just swiw with only one arm?  What's the purpose of this?  Sounds difficult and awkward.

I buddy of mine at the pool - who is a world-class swimmer and national record holder - said that for a couple of months I should just build my base and get used to swimmng long.  I've only been swimming for 4 weeks - I swam 2 weeks in March and then the pool closed down for maintenace for two weeks and now I just just finished 2 more weeks.

I'm really enjoying the pool like never before.  I totally enjoy swimming and actually find it relaxing.  Yeah, I know, at the slow pace I'm swimming, it ought to be relaxing!  :-)  I suppose it heresy to post this, but I don't really care to swim a lot faster.  I totally enjoy swimming.  I guess I could train my butt off doing intervals and such and get faster but I'm afraid I'll lose my love of the pool and start dreading the pool instead of looking forward to it. 

~Mike



The idea behind single arm swimming is to work on your form and rotation, it forces your body to rotate properly. Make sure to slow down and really concentrate on these drills. The idea is not speed but form.
2007-04-16 9:51 AM
in reply to: #759833

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Subject: RE: Longest Swim Ever
Rogillio - 2007-04-13 9:56 AM

The swim is gonna be the easiest of the three events. I can't imagine biking 88.8% of 112 miles (99 miles) before work or running 23 miles before work.



I'm with you on that. "Only" doing a 1/2-IM this year, but it's funny how the thing you may dread the most beforehand turns out not to be such a big deal when you put in the training time.

Good work. And I like your quotes, BTW.

2007-04-16 10:49 AM
in reply to: #761191

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Subject: RE: Longest Swim Ever
Rogillio - 2007-04-14 12:56 PM

I buddy of mine at the pool - who is a world-class swimmer and national record holder - said that for a couple of months I should just build my base and get used to swimmng long.  I've only been swimming for 4 weeks - I swam 2 weeks in March and then the pool closed down for maintenace for two weeks and now I just just finished 2 more weeks.

I'm really enjoying the pool like never before.  I totally enjoy swimming and actually find it relaxing.  Yeah, I know, at the slow pace I'm swimming, it ought to be relaxing!  :-)  I suppose it heresy to post this, but I don't really care to swim a lot faster.  I totally enjoy swimming.  I guess I could train my butt off doing intervals and such and get faster but I'm afraid I'll lose my love of the pool and start dreading the pool instead of looking forward to it. 

~Mike



The problem with that is that if you are swimming in a way that is inefficient, you will be just getting yourself into the habit of swimming with that inefficient form. And it will take more work to correct later.

You don't have to add speed to your workout right away, but it is a VERY good idea to add in drills that will help you with your overall form. That way, when you are ready to try going faster, you will already be swimming with super form, and it will just be a lot easier.
2007-04-16 12:01 PM
in reply to: #762996

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Alabama
Subject: RE: Longest Swim Ever
robin314159 - 2007-04-16 10:49 AM
Rogillio - 2007-04-14 12:56 PM

I buddy of mine at the pool - who is a world-class swimmer and national record holder - said that for a couple of months I should just build my base and get used to swimmng long.  I've only been swimming for 4 weeks - I swam 2 weeks in March and then the pool closed down for maintenace for two weeks and now I just just finished 2 more weeks.

I'm really enjoying the pool like never before.  I totally enjoy swimming and actually find it relaxing.  Yeah, I know, at the slow pace I'm swimming, it ought to be relaxing!  :-)  I suppose it heresy to post this, but I don't really care to swim a lot faster.  I totally enjoy swimming.  I guess I could train my butt off doing intervals and such and get faster but I'm afraid I'll lose my love of the pool and start dreading the pool instead of looking forward to it. 

~Mike

The problem with that is that if you are swimming in a way that is inefficient, you will be just getting yourself into the habit of swimming with that inefficient form. And it will take more work to correct later. You don't have to add speed to your workout right away, but it is a VERY good idea to add in drills that will help you with your overall form. That way, when you are ready to try going faster, you will already be swimming with super form, and it will just be a lot easier.

 

I understand. This morning I decided to "take it easy" as Mondays I'm usually tired from my long run on Sundays. So today I figured I'd just relax and concentrate on my form. I have found that the more tired I get, the worse my form gets and subsequently, the slower I go. So today I took several "rest" laps swimming breaststroke for a lap when I'd get tired. When I got to my computer I recorded my time and was surprised to find that today's swim (1750 yds) was a full 2 minutes faster than I've ever swum 1750 yds.

~Mike

2007-04-16 4:08 PM
in reply to: #759833

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Crystal Lake, IL
Subject: RE: Longest Swim Ever

I'm always fighting balance and breathing form issues and one arm drills have helped me A LOT!  They are hard at first but it doesn't take long to get the feel for them.  They also are helping me with my strength and with feeling which muscels "engage" during the pull.

 

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