Follow up to non stop vs. sets swimming

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2008-09-04 8:55 AM

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Subject: Follow up to non stop vs. sets swimming
I am training for a December marathon. As part of my training, I am continuing to stay in shape on the bike and in the pool by working them out a couple times per week. With the marathon as my main goal(staying in tri shape secondary) for now, does it benefit me more to swim non-stop during my swim maintenance?
Thanks

2008-09-04 9:55 AM
in reply to: #1648698

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Subject: RE: Follow up to non stop vs. sets swimming
As more of us are approaching the end of our seasons and focusing on running and biking events, most of us will incorporate some sort of maintenance routine. I only swim nonstop to check my times a month or two before a race as a time trial, most of my swimming is done using intervals and drills to maintain good form while swimming, I am consistant with this year round. I may reduce my volume and days in the pool but everything else is similiar, then as my season gets going I will increase the distance of my intervals and reduce my interval and rest times.
2008-09-04 11:40 AM
in reply to: #1648698

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Subject: RE: Follow up to non stop vs. sets swimming
I think you would want to keep one swim every week or 2 weeks as a continuous swim but do the rest as intervals/drills.  Do as I say, though, not as I do because I generally skip any drills/intervals and do 5x500s or a straight swim every time.
2008-09-04 11:50 AM
in reply to: #1648698

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Subject: RE: Follow up to non stop vs. sets swimming

Unless you're nearing perfect form and clicking off 1:10/100m with ease, there's room for form improvement, which will provide the best gains regardless of the season.  Therefore, I'd structre most swims as warm-up, drill, endurance sets -or- warm-up, drill, speed sets.

endurance sets examples (5x300, 4x400, 3x500, 2x1000, 1x2000)

speed sets examples (5x100, 12x50)

Keep in mind that the pace and recovery times between sets can dictate the type of work-out.  For example, pushing all out with full recoveries on 100's is more like speed work, while doing your 100's at a pace you can maintain for 12 reps with 10 second recoveries is more like an endurance set.

ETA:  Kudos for getting to the pool.  I'm training for a 11/1 marathon and haven't swum in weeks. 



Edited by mbmoran2 2008-09-04 11:52 AM
2008-09-04 1:07 PM
in reply to: #1649360

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Subject: RE: Follow up to non stop vs. sets swimming
mbmoran2 - 2008-09-04 11:50 AM

Unless you're nearing perfect form and clicking off 1:10/100m with ease, there's room for form improvement, which will provide the best gains regardless of the season.  Therefore, I'd structre most swims as warm-up, drill, endurance sets -or- warm-up, drill, speed sets.

endurance sets examples (5x300, 4x400, 3x500, 2x1000, 1x2000)

speed sets examples (5x100, 12x50)

Keep in mind that the pace and recovery times between sets can dictate the type of work-out.  For example, pushing all out with full recoveries on 100's is more like speed work, while doing your 100's at a pace you can maintain for 12 reps with 10 second recoveries is more like an endurance set.

ETA:  Kudos for getting to the pool.  I'm training for a 11/1 marathon and haven't swum in weeks. 



Nope, more like 1:50 per 100m

Thanks. But, I am only running 3(sometimes four) days per week under the FIRST plan(my second go round under this plan).

Also, I have not been riding my bike much.

I will use your swim advice.
2008-09-04 3:12 PM
in reply to: #1649656

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Subject: RE: Follow up to non stop vs. sets swimming

stateu - 2008-09-04 2:07 PM 

But, I am only running 3(sometimes four) days per week under the FIRST plan

Also, I have not been riding my bike much.

Um...doesn't FIRST require you to do the cross-training?  If you're only running 3x/week, I would get on the bike on those other x-training days.  Unless of course that's what you mean by "not riding...much". 



2008-09-04 4:35 PM
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Subject: RE: Follow up to non stop vs. sets swimming
runnerx - 2008-09-04 3:12 PM

stateu - 2008-09-04 2:07 PM 

But, I am only running 3(sometimes four) days per week under the FIRST plan

Also, I have not been riding my bike much.

Um...doesn't FIRST require you to do the cross-training?  If you're only running 3x/week, I would get on the bike on those other x-training days.  Unless of course that's what you mean by "not riding...much". 



Yeah it does. I've just been running easy or swimming instead. I've had several "excuses" not to ride.
2008-09-05 12:20 PM
in reply to: #1648698

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Subject: RE: Follow up to non stop vs. sets swimming

Sheesh! Reeling off 1:10 for 100 meters? First where is everyone (in this country) finding all these 50 meter pools? (I am assuming they are not 25 meter pools). The typical pool in this country is 25 yards. Not many of us get the opportunity to do much training in a 50 meter pool, although I'd love to.

 A 1:10 for 100 meters is 1:00.4 for a hundred yards! I think if you are reeling off those kind of times you can take the day off. If it is a single 100 yard sprint, then I don't think you have to worry about speed in the water and should focus your training on doing long sets (2 x 1000 or 4x 500 on short rest). Frankly one of my favorite workouts is to swim all out for an hour. It is the shortest (time) workout I do and requires a great deal of concentration which, for me at least, is good mental training for racing.

2008-09-05 1:25 PM
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Subject: RE: Follow up to non stop vs. sets swimming
E=H2O - 2008-09-05 1:20 PM

Sheesh! Reeling off 1:10 for 100 meters? First where is everyone (in this country) finding all these 50 meter pools? (I am assuming they are not 25 meter pools). The typical pool in this country is 25 yards. Not many of us get the opportunity to do much training in a 50 meter pool, although I'd love to.

 A 1:10 for 100 meters is 1:00.4 for a hundred yards! I think if you are reeling off those kind of times you can take the day off. If it is a single 100 yard sprint, then I don't think you have to worry about speed in the water and should focus your training on doing long sets (2 x 1000 or 4x 500 on short rest). Frankly one of my favorite workouts is to swim all out for an hour. It is the shortest (time) workout I do and requires a great deal of concentration which, for me at least, is good mental training for racing.

Kind of my point.   I think nearly everyone has room to improve on form.  My fastest ever 100m is 1:22 and am certaininly not capable of that without full recovery.  My pool is 25 meters.  So "per meter" is how I think about pace.

60 minutes of non-stop swimming sure would be good "mental training!"

I also agree that one can work on form during a long set, by focusing on certain aspects of their form over the course of the distance swum.

2008-09-05 1:44 PM
in reply to: #1648698

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Subject: RE: Follow up to non stop vs. sets swimming
1:10 in a 25 meter pool still works out to 1:02.7 in a 25 yard pool. Something you can feel good about. Curious, if you are not going off the blocks, you would probably break a minute off the blocks with a decent start.
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