General Discussion Triathlon Talk » Help me swim a km without stopping Rss Feed  
Moderators: k9car363, alicefoeller Reply
2009-12-19 3:12 PM

Member
22

Subject: Help me swim a km without stopping
I want to be able to swim 1k without stopping.

I have been  casually swimming in general for light cardio days and for streching after resistance training and just for fun...

It's time I kick it into  gear and start making some real progress here.

I'm thinking I should focus on swimming the distance first and then picking p speed... I'm currently recovering from being sick so I will start this when I'm 100% and be able to give an option of the dstance I can currently swim without stopping.

lets just assume I'm on a average level.

What do you guys reccomending to help me make that distance? (excersizes included please!! as well as drills!) I'm not afraid of hard work!!

any tips or advice you could give would be great!


2009-12-19 3:18 PM
in reply to: #2568845

User image

Pro
5169
50001002525
Burbs
Subject: RE: Help me swim a km without stopping
hey Tomboy -- welcome to BT

how is your technique? the best thing I can recommend is to work on that first!

if you feel like your stroke is okay, then I would just work on getting in the water and swimming more! how long can you swim without stopping? if you are doing 200m, then work on pushing yourself ot 250 the next time, then 300, etc. you'll be up to 1000m soon.

good luck !
2009-12-19 4:41 PM
in reply to: #2568845

User image

Supersonicus Idioticus
2439
200010010010010025
Thunder Bay, ON
Subject: RE: Help me swim a km without stopping
1) Swim 1000m with as many breaks as you need. Do this two or three times a week for a week, or a week and a half.

2) Swim 1200-1500m, but five times do 4 laps (100m) straight. Do this two or three times a week for a week.

3) Week 3, do 6x150m as a 'set' in your workouts. Add a 250m or 300m straight swimming on a different day.

Take 4 days off and do light swimming.

4) You should probably be able to do 1000m, but just to be sure, swim 12x75m with 15 seconds rest as a 'set' this week. Try doing 4x200m as another set.

5) The next week, try for 1000m. Make the first half as easy as possible, then the second half is your challenge. If you can't do 1000m, finish the rest with a pull-buoy (the foam thing you put between your legs).


Yesterday I did my first 1000m after being out of the water for 2 years. It's a really tough thing to do. It takes arm strength, core strength and PRACTICE. Take it easy and conserve your energy, and you will succeed.





EDIT: I just re-read your post. If you want exercises to do this, NEGATIVE SPLITTING IS YOUR FRIEND! It helps you learn to control your distance swimming ability. Do some repeats, say 150m, where the second half is faster than your first half. I like to do 150m repeats where the first one is negative split by 2 seconds, the next one is by 4 seconds, and the next one is by 6 seconds.

Edited by So Fresh So Clean 2009-12-19 4:43 PM
2009-12-19 4:47 PM
in reply to: #2568845

User image

Champion
7542
5000200050025
Albuquerque, New Mexico
Bronze member
Subject: RE: Help me swim a km without stopping

How far can you swim without stopping right now?  50 meters?  200 meters?  Can you swim breastroke or sidestroke?  (I know, you probably think you want to swim 1000 meters using front crawl only). 

Have you considered some lessons?  Learning good technique will pay dividends and the instructor will show you some drills AND watch and give you feedback (which we can't do online very easily). 

How comfortable and relaxed are you in the water?  My usual advice to this kind of question is to s-l-o-w d-o-w-n and r-e-l-a-x.  If you swim a lap (50 meters) in 60 seconds and then have to rest on the side for 20-30 seconds, try slowing down to do the lap in 75 seconds.  That 60-second lap is maybe like running a quarter mile and you want to run a 5K, so slow down to a pace you can sustain for 20-30 minutes. 

2009-12-19 5:20 PM
in reply to: #2568845

Subject: ...
This user's post has been ignored.

Edited by trotpntbll 2009-12-19 5:21 PM
2009-12-19 5:24 PM
in reply to: #2569014

Champion
5522
5000500
Frisco, TX
Subject: RE: Help me swim a km without stopping

trotpntbll - 2009-12-19 5:20 PM

Tough if you have no experience like me, but you'll do the distance!

http://ruthkazez.com/ZeroTo1mile.html

This plan did it for me...  got me all the way to the mile mark...



2009-12-19 5:25 PM
in reply to: #2568845

Master
2504
2000500
Southwest Iowa
Subject: RE: Help me swim a km without stopping
Similar to running and biking they say to add 10% per week.  I think it is easier to do that with swimming compared to running.  Start with getting your technique fixed early.  The distance will come with time.  I went from 50 yards to over two miles in less than a year with only swimming about twice a week.

Good luck!!!
2009-12-19 6:19 PM
in reply to: #2568845

Pro
4360
200020001001001002525
Baton Rouge area
Subject: RE: Help me swim a km without stopping
Great ideas listed,
I just kept doing one long swim a week along with my regular swim classes.  Each week built up and in August I hit 1000meters
2009-12-19 9:28 PM
in reply to: #2568845

Extreme Veteran
451
1001001001002525
Stoughton, WI
Subject: RE: Help me swim a km without stopping
I'm following the zero-to-1 mile link provided above. Really helps your focus having a goal. I don't have much speed still, but I'm getting faster and endurance to boot. Once I finish the program, I'll try to find something to improve my speed.
2009-12-20 8:18 AM
in reply to: #2569014

Master
1887
1000500100100100252525
Loveland, Ohio
Subject: RE: Help me swim a km without stopping
trotpntbll - 2009-12-19 6:20 PM

Tough if you have no experience like me, but you'll do the distance!

http://ruthkazez.com/ZeroTo1mile.html



x4 on this. I used it last year and I really liked it.  I'm still embarrassingly slow, but I can swim it.  It's solely on making the distance, so you'll need to work on speed and technique elsewhere.

Good luck!
2009-12-20 8:42 AM
in reply to: #2569014

Master
2429
200010010010010025
Falls Church, Virginia
Subject: RE: Help me swim a km without stopping
trotpntbll - 2009-12-19 6:20 PM

Tough if you have no experience like me, but you'll do the distance!

http://ruthkazez.com/ZeroTo1mile.html



Another vote from me. You'll get to the distance, even if you are a little slow. Once you have the endurance built up, you'll be able to do more traditional swim workouts that build endurance further, increase speed, and help you concentrate on technique.


2009-12-20 12:41 PM
in reply to: #2568845

Member
22

Subject: RE: Help me swim a km without stopping
o0o0o0o! thanks you guys! this is great info!! I'm gonna give myself a few more days recovering being sick. I've been feeling better the last few days but I don't want a relapse again. I'm excited to get off my butt and get into it.
New Thread
General Discussion Triathlon Talk » Help me swim a km without stopping Rss Feed