Swim Workout Question

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2009-07-08 11:12 PM

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Subject: Swim Workout Question
Two months ago I couldn't swim 25m freestyle without feeling like I was going to die.  Today I was able to do four 200m repeats with 30 second rest in between.  My total distance today was 1200m.

That said my question is what should I be doing for a swim workout?  Distance? Repeats? a mix of both? I have been looking at some of the programs and none of them seem to be very specific as to what kind of workout I need to be doing.  All input will be appreciated. 

Lance

2009-07-09 10:55 AM
in reply to: #2271973

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Subject: RE: Swim Workout Question
Lance

Nice work.

I hope to be doing as well in a few months.

My first swim lesson is tonight!

Kevin
2009-07-09 11:50 AM
in reply to: #2271973

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Subject: RE: Swim Workout Question

Yes, nice improvement!

I think a mix is best and it's dependant on your goals & weaknesses of course (the latter often being hard to define yourself). So a coach early on in swim training/learning is a great thing since much of the gains in swimming are technique based and you then practice proper style while building your swim fitness. A Masters swim group at your local pool can also offer some of this great advice too.

Lastly, posting this in the 'Triathlon Talk' forum might garner more responses since it's a much busier spot.

(personally, I learned to swim using Total Immersion and it has been great for me so it might be worth checking out. They have a freestyle book and/or DVD and I thought the DVD was great with the underwater camera work 'n all. But I think I just learn a bit better with visuals.)

2009-07-09 11:55 AM
in reply to: #2271973

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Subject: RE: Swim Workout Question
I hope others jump in.  I started with getting distance (swiming a length of time ie 20 minutes).  I was able to swim in competition, but was slow in that leg. 

I have since gotten with a swim group, and we do a combination of repeat sprints (25 to 50 meters) to longer repeats 100s 200s 400s, and longer, tempo swims (which are rare) 1/2 to 1 mile swim.  The intermediate swims 100s- 400s are most common.  All of these swims are in a pool.

My group tries to get together on the weekend for a long open water swim 1 mile plus.

I'm by all means not an expert on swimming, but I've learned to swim faster with the repeats, but I also have to make sure I don't get too much of a break, as I don't get the conditioning and confidence without long swims.
2009-07-09 3:56 PM
in reply to: #2271973

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Subject: RE: Swim Workout Question

 

Great job on your swimming so far

I usually do 3 swim workouts a week.

One short interval (with sprints of either 50m or 100m), one long interval swim (100-400m repeats or mostly pyramids 100-200-300-400-300-200-100) and one long swim where I go for distance.

Each training consist of a warm-up, drills, main set and cooldown.

 

 

 

2009-07-14 12:16 AM
in reply to: #2271973

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Subject: RE: Swim Workout Question
Do a mix of stuff. Maybe 200 to warmup, then you could work up to 500 straight swim, throw some drill/swim sets in there.

The thing is, with swimming when you get tired your form goes downhill, so a mix is best. Maybe drill down swim back, 4-5 times. Another set I like is to do 50's or 100's slow/medium/fast repeat 2-3x. You don't want to do too much sprinting but I think it is really important for you to get the feeling of going out hard and then relaxing back into an easier pace (which is what happens at the start of every tri.)

Just have fun with it - there's tons of different stuff you can do.

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