Swim Plan for building from stopping at the end of each length

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2020-10-13 2:53 PM


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Subject: Swim Plan for building from stopping at the end of each length
I started Swimming 6 weeks ago after 4 years break, even then i could only do 20 lengths stopping for over a minute to recover.

I'm now taking it seriously, i have joined a Tri Club and i'm getting coaching there.

I'm currently doing 25m intervals, averaging around 30 seconds, i rest for as long as i feel recovered, but that isnt the right way to do it, i should be resting for a set time and building up from there. My first Tri will be a 400m so thats my first goal to do without stopping.

Could anyone help me with a plan please?

2020-10-14 7:27 AM
in reply to: brain68

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Subject: RE: Swim Plan for building from stopping at the end of each length

There are two really good beginner plans here on BT:

Shane Mcleod (he is a coach that used to be really active here on BT, and I used this plan for my first tri)

https://beginnertriathlete.com/cms/article-detail.asp?articleid=755

Sara McLarty (elite triathlete and a Masters swim coach):

https://beginnertriathlete.com/cms/article-detail.asp?articleid=1945

Both are great.

 

 

2020-10-14 8:06 AM
in reply to: jmhpsu93


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Subject: RE: Swim Plan for building from stopping at the end of each length
Great, thanks
2020-10-15 2:13 PM
in reply to: brain68

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Subject: RE: Swim Plan for building from stopping at the end of each length

You’re on the right track, but please adjust your perspective a bit.

Swimming is all about technique.  Coaching is good.  The rationale behind 25 yard intervals is to rest enough you can maintain proper technique.  Soon en, you’ll be increasing to some 50 yard intervals.  You’ll get to 400 yards nonstop!

2020-10-20 8:36 PM
in reply to: McFuzz

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Denver, Colorado
Subject: RE: Swim Plan for building from stopping at the end of each length
This program has helped me at the beginning of my swimming adventure:
http://ruthkazez.com/swimming/ZeroTo1mile.html

later, I used 50x50, which is swimming 50 meters (or whatever your pool length is), take a break, swim 50, take a break, etc..... I never swam longer than the 50 in one shot, did about 20 of them, and was able to complete Oly tri, so the program definitely works. It was receommended to me in this forum a while ago. The advantage of this training is that you maintain good form. If you just keep swimming continuously for 500 meters or so, eventually you get tired, your form get wekaer around 300-400, and your brain gets used to poor swimming habits. If you do 50 laps of 50 meters, you will still complete 2,500 meters, your endurance will be there, and your form will remain in tact.
2020-12-18 4:27 PM
in reply to: brain68

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Franklin, TN
Subject: RE: Swim Plan for building from stopping at the end of each length

Even with coaching, at some point you're going to have to commit to turning and finishing another length.  Yes, it will be tiring, but you will also start to build the fitness to go further. 

There's nothing wrong with doing a bunch of 25's, but I would do them on an interval.  For 25's, you'll want those on fairly tight intervals unless you're doing sprints. ie. if I'm doing hard 25's (scy), I'll leave every 40 seconds and try to go under 20 for the interval.  The harder the effort, the longer the send off to give you more rest.  If I'm doing aerobic 25's, I'll leave on the 30 and come in around 22-23...shorter rest for easier effort.

Btw, most new swimmers kick too hard.  Kicking hard will tire you out.  Unless you're sprinting, the kick should be used mainly to keep the legs up and assist in body rotation.

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