Former competitive swimmer - how to train?

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2010-01-21 4:38 PM

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Subject: Former competitive swimmer - how to train?
Hi!  I completed my first sprint tri 2 summers ago.  I did not do any last summer (life got in the way) but I am back into training and hope to do several this year!  I was a swimmer for 10 years and a lifeguard for 15 years after that (yes, I guarded way past the age that most people do :-), so I am very, very comfortable in the water.  I am not a great biker but can get through it, and I am a horrible runner (best 5k time is 39 minutes, and usually am in the 42-45 minute range).  In my first tri, I was with 2 friends.  I beat them both in the swim, but overall they finished 45 minutes ahead of me (yes, in a sprint!).

So in researching training plans I've come up with 2 things I need to remember: The swim is the least important leg, and I need to focus my training on my weakness.  So my big focus right now is running - I am running 4 days a week and training for a half-marathon in May.

My question is how much swim training should I do?  Given a choice, I would swim every day, but I know that's not a good use of my time.  1 day a week 3000yd workout would keep me in good enough shape to be mid-pack to mid-front in the swim, but it's not going to have me winning any swim legs.  Do you think my time the rest of the week would be better focused on the run and bike, or should I add another swim day since that's the one place I'm likely to do really well?

Thoughts and opinions would be great - thanks so much!

2010-01-21 4:44 PM
in reply to: #2627487

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Subject: RE: Former competitive swimmer - how to train?
I have a similar background as you. I swim twice a week, 3K to 4K yards each workout, and find that's enough to keep me generally at the front of most races. I could probably swim only once per week and still do fine, but don't like how hard swimming is if you only do it once a week - you never really feel "in shape". So, I guess my advise is if your goal is truly to optimize your results, you'd probably be best off only swimming once and using the rest of the time on the bike and running. However, you might enjoy the swim part a bit more if you do that twice a week.

-Matt
2010-01-21 4:50 PM
in reply to: #2627487

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Subject: RE: Former competitive swimmer - how to train?
Run and ride as much as is reasonable for your current fitness.  Fill in the empty training slots with swimming.  If you're training for a sprint you'll be fine with one 3000 yd workout, though two or more would be better. 

I also have a stronger swimming background.  My strategy is that when I have to drop a workout, the first one to go is swimming.  Then biking.  I try never to miss a run workout....

Brian
2010-01-21 4:55 PM
in reply to: #2627487

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Subject: RE: Former competitive swimmer - how to train?

It would not be unreasonable for you to train once maybe twice a week. Frankly you could get by swimming one mile focusing on stroke. But given your suggested overall time in your sprint I wouldn't bother swimming at all.

 

However if you enjoy swimming as I do you probably will always swim more than you should.

2010-01-21 5:04 PM
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Subject: RE: Former competitive swimmer - how to train?
Matt, that ia hillarious.  I have a 5-year-old daughter and that is so right on.
Scott
2010-01-21 5:26 PM
in reply to: #2627487

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Subject: RE: Former competitive swimmer - how to train?

The only swimming I would do is a few fast 100's before some of the bike ride for T1 practice...You need to run run run and still bike some too. The swim will be nothing for you in a sprint, you have more time to gain on the run. When your run gets better than re-balance your workouts, your way out of balance on the run. I think you would still be at least mid-pack on the swimming with little swim workouts.   

2010-01-22 8:25 AM
in reply to: #2627575

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Subject: RE: Former competitive swimmer - how to train?
rockrunner - 2010-01-21 5:26 PM

The only swimming I would do is a few fast 100's before some of the bike ride for T1 practice...You need to run run run and still bike some too. The swim will be nothing for you in a sprint, you have more time to gain on the run. When your run gets better than re-balance your workouts, your way out of balance on the run. I think you would still be at least mid-pack on the swimming with little swim workouts.   



True; I still try to swim 10,000 or so a week because I like to pick up some Master's meets here and there for fun, but the bottom line is, a former swimmer will be faster than the far majority of the race based on form alone (for a sprint especially).

If you had unlimited training time, of course you would swim a bunch, but if the goal is to increase your overall speed with limited training time and your stroke is already good . . . The place to gain time is on your feet and on your bike.

2010-01-22 8:45 AM
in reply to: #2627487

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Subject: RE: Former competitive swimmer - how to train?

I don't swim at all until 10 weeks out from a race anymore.  During standard base building/normal training, I ride 4 times a week and run four times a week.  One week finishes with a long ride, one finishes with a long run.  During the week there are basic medium distance individual discipline days, and a few where I have to double up. 

When the event is 10 weeks out I lay it out like this:

Week 1:  Bike 3x, Run 5x, Swim 3x

Week 2:  Bike 4x, Run 4x, Swim 2x

I then repeat that for a total of 8 weeks, then go into a two week taper.

That's just me, though.  It takes me about four weeks (ten swims) to get everything back together, then I work on getting the old speed back.  I've tried to design this to keep me near the top out of the water, move up from MOP on the bike, and get out of BOP on the run.

2010-01-22 9:03 AM
in reply to: #2627487

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Subject: RE: Former competitive swimmer - how to train?
I am also a swimmer. The biggest thing you need to do is to adapt to running and biking. Your body needs to become acclimated, so you might be getting sore from runs but not hitting the intensity you would like. Fill that gap in intensity with swimming workouts to keep your aerobic fitness.

Other than that, you should probably swim only a little bit and keep it fun. Don't expect to keep the same race pace or even the same practice set pace as you have previously when only swimming.

Practice your weakness, race your strength.
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