General Discussion Triathlon Talk » Ironman Swim Distance Rss Feed  
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2004-09-23 10:22 AM

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Elite
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San Diego
Subject: Ironman Swim Distance
Fromer's question made me think of another. What distances are you guys getting in on each workout? I love my master's coach but I am only getting in about 2300 meters a workout. The swim is the thing that I am least concerned about, but that is with me only swimming 2300 meters comfortably. I "FEEL" that I can swim another 1700 easily, but am not sure. I think I will have to bail on my master's and do my own thing. Right now my tri caoch is leaving my swims up to my swim coach. Are you going to get in 2.4 miles before the race?
Tom


2004-09-23 10:34 AM
in reply to: #65539

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Veteran
224
100100
Greenville, SC
Subject: RE: Ironman Swim Distance
Swimming is definitely my weakest area so I'm going to make sure I do the full distance a few times before the race if nothing else than for ease of mind. I'll be behind you all coming out of the water but if I can come out without having used too much energy then I'll be very happy.
2004-09-23 11:28 AM
in reply to: #65539

Master
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portland, or
Subject: RE: Ironman Swim Distance
Until 8 weeks out from my first IM I would swim 2x/week with Masters at ~2400 meters per workout and 1x/week solo for 2,500-3,000 meters with a long main set of 100's or 200's at an aerobic pace. 8 Weeks out I dropped one of the Masters workouts and added another solo workout with main sets of 400's or 500's and built that workout up to 5k.

This past year I didn't swim Masters due to some pool closure issues, but I followed a similar plan as far as distances. I don't have a swim background and finished both of my IM swims comfortably mid-pack.

scott
2004-09-23 12:14 PM
in reply to: #65539

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Expert
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MD
Subject: RE: Ironman Swim Distance
I haven't done IM yet, but I've done some long OW swimming. I don't think you need to eliminate the masters workouts, they are still beneficial. You might want to add one additional long swim, or replace one master's workout with a solo LSD (long slow distance) workout. You don't necessarily need to go the full 2.4 miles in training, but you do want to be used to swimming for the amount of time you estimate it will take you to cover that distance on race day. So, for example, if you estimate 2.4 miles will take you 1:30, make sure you have several swim workouts that are 1:30 or more in duration (with minimal stops for rest).

I adopted the above philosophy and devised a training plan similar to my run and bike training, during which I mixed 2-3 shorter distance 'tempo' workouts with 1 weekly LSD session. I used the masters swimming workouts 2x per week to get in a couple 2500-3000 yard workouts. I also scheduled a weekly 'long' swim, starting at 4000 meters and building up to 6500 meters over the course of the training. Once the weather was permitting, I replaced the 'long' pool swim with a long OW workout in a local river. The OW workouts started at 3 miles and built up to about 3.5 miles. All of this was in preparation for a 4.4 mile race in open water.

During the LSD pool sessions practice sighting, especially late in the workout, to get used to sighting when you are getting tired on a long swim. And if you plan to wear a wetsuit in the race, make sure you get in some long swims in the wetsuit beforehand.





2004-09-23 1:01 PM
in reply to: #65539

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Expert
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Texarkana, TX
Subject: RE: Ironman Swim Distance

Laughlin has a plan in Triathlon Swimming Made Easy to progress to an Ironman-distance swim.  I believe that it starts with 15X100 and then builds to 40X100 with recoveries of 5 to 6 breaths.  Once you are comfortable with a give number, you add a few 100's per session until you reach 40X100.  I did a similar approach the the Half-Iron swim.  I built to the total distance, then I also did a 2400 meter nonstop swim.  I suppose that I will try to at least do a continuous swim of 4000 meters at some point.  My experience was that the continuous swim was not any harder than the multiple 100's with the six-breath rests. 

I do all my swimming, for the moment, solo.  So I usually do one drills workout per week, one more focused on speed and the last one focused on the main, long set.

2004-09-23 2:36 PM
in reply to: #65539

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Expert
833
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Adrian, MI
Subject: RE: Ironman Swim Distance
Doing LONG sets of 100's (meters or yards) would bore me to death (no offense).

I suspect I'm in the minority of what I'm about to say, but I'd suggest breaking down the yardage into sets of stroke work, interval training, sprints, etc. Makes for a more enjoyable swim, while also increasing your stamina/speed.

I swim over 4000 yds a day, 4 days a week. If you're training for an ironman, than I assume most of you are comfortable with doing at least 2000 yds in a practice...and truly, it wouldn't take you more than 2 or 3 weeks to bump that yardage up to 4000 (if that's a number you're shooting for).

Instead of double posting, I'll add: Damn, Eric. 6500 meters is a helluva of a lot. Even if it is done at a slow pace. Congrats!

Edited by fromer 2004-09-23 2:52 PM


2004-12-31 9:43 AM
in reply to: #65539

Member
41
25
Sycamore, IL
Subject: RE: Ironman Swim Distance
I didn't break any records, but felt good. Feels good end year with a good swim!

2.4 miles
1:31.58
2004-12-31 11:40 AM
in reply to: #65539

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Elite
3498
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Chicago
Subject: RE: Ironman Swim Distance
Hey Tom:

As you know I've done the easiest part of the IM Wisconsin race already...signing up.

In that regard, I have no idea what my coach has in store for me yet because I start with him next week, but what I can tell you from my conversations with him recently is that he said my 3,000+ yard swims I've been doing will be my "short" swims pretty soon and I'll most likely be doing 4,000 yard swims 3 times a week.



2005-01-03 1:13 PM
in reply to: #65539

Elite
2458
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Livingston, MT
Subject: RE: Ironman Swim Distance
My Master's swim yardage is just over 3,000 yards a workout. Maybe you could ask your coach to kick it up a notch. I told mine that I needed to be competitive for the 1/2 Ironman distance, he kicked me up to 3,000 yards in just two weeks from ~2,400. I'm limited somewhat as we only have the pool for an hour. I leave every practice drained. I can't imagine you getting as intense a workout on your own as you could with Masters. If your coach won't kick it up, maybe you just need another coach.
2005-01-03 6:25 PM
in reply to: #65539

Member
41
25
Sycamore, IL
Subject: RE: Ironman Swim Distance
Can somebody help me? I swam 85 laps. Down and back-1, Down and back-2,...Down and back-85.
A total of 4250 yards. Did I indeed swim 2.4 miles? I have seen varying accounts that I swam too far.
What should my lap count be exactly for 2.4 miles.

Thanks.
2005-01-03 6:59 PM
in reply to: #65539

Member
34
25
California
Subject: RE: Ironman Swim Distance
you swam 2.41miles.

there is 3 feet per 1 yard (i'm off by .01 yards) and 5280 feet equals 1 mile.

That being said:
you swam 85 laps (1 up and 1 down counting as 1 lap according to your description). So really you swam 170 laps X 25 yards which is 4250 yards.

4250 yards X 3 feet gives you 12750 feet. take 12750/5280= 2.41 miles.

Hey that's awesome....I hope I can do that someday when I grow up....


2005-01-03 7:02 PM
in reply to: #65539

Member
34
25
California
Subject: RE: Ironman Swim Distance
Greg, I just saw that one of your interests is teaching. I hope I didn't insult your intelligence by breaking down the yardage and footage. To answer your question, yes, 170 laps (25 yards per lap) is perfect for a 2.4 mile swim in the pool.
2005-01-03 10:08 PM
in reply to: #65539

Member
41
25
Sycamore, IL
Subject: RE: Ironman Swim Distance
Thanks Daveha! I teach middle school P.E. and Health. Math is not my strong point so I appreciate your very detailed and
thorough explaination.
2005-01-03 11:35 PM
in reply to: #98392

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Extreme Veteran
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Tokyo, Japan
Subject: RE: Ironman Swim Distance

You Americans with your 'inches', 'feet', 'yards' and 'miles'...when on earth will you catch up to the rest of the world!?!?

It's much easier!! 10mm = 1cm, 100cm = 1m, 1000m = 1km, 3.8km = Ironman swim!!

2005-01-04 6:30 PM
in reply to: #65539

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Master
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Subject: RE: Ironman Swim Distance
When they start rebuildong all of our swimming pools from 25 yards to 25 meters.

See, my 25 YARD pool is exactly 22.86 meters. That sure is tough to count.

We might have a couple of newer pool built in METERS, but pretty rare I think.
2005-01-04 8:29 PM
in reply to: #65539

Elite
2458
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Livingston, MT
Subject: RE: Ironman Swim Distance
My pool is 25 yards in length and 25 meters in width. Smart design, but they never switch the lane lines from yards to meters.


2005-01-05 8:33 PM
in reply to: #65539

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Extreme Veteran
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Germantown, MD
Subject: RE: Ironman Swim Distance
Chucky, do you have criss-cross lane lines on the bottom of the pool?
2005-01-06 9:29 AM
in reply to: #65539

, Alabama
Subject: RE: Ironman Swim Distance

When I trained for an IM a few years ago, I had an 18-week program I followed and did well with.  I swam 3x/week and my long swim day started out at 2500 yds (probably averaging 3-3500 overall), and worked up to several workouts of 4000 yds, 4500, 5000, and once even 5500 yds.   Bear in mind, I didn't do all that in one workout.  The 4500+ days were split into early morning alone and then again at noon with my masters group.  I read somewhere that as long as the workout is in the same day, your body sort of considers it as all one workout.  I'm relatively slow for a swimmer (~2:00 per 100) and still did just under 1:06 for the race swim (aided by the fact that the swim was measured ~500 yds short!).  I would really recommend still using your masters group for at least part of your long session days.   It helps to have others around and a coach who can see if your stroke is going sour as you get tired.

Sharon

2005-01-06 4:37 PM
in reply to: #65539

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Extreme Veteran
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Madison, WI
Subject: RE: Ironman Swim Distance
I did the swim at IM Wisconsin in 1:37, should have been 1:35 but I started WAY in back and waited for the washing machine to leave. My workouts never exceeded 2000yds indoors. I hate the pool. In my book, 2000yd indoors is equivalent to 3000+ outdoors. My coach has me doing technique drills, and a little speed work now around 1200-1400yds/session. Once May hits, I'll be outdoors 3x/week...Oh, that 1:37 was with a max of 2 workouts outdoors/week and NO indoor pool time from May till Sept. Also, I am in no way a swimmer

Do what feels good for you, but don't get stressed...it's counter productive. Cuz it will all change when you get outdoors in a wetsuit!!!

Probably not the best advice, but it works for me!!!
2005-01-07 9:25 AM
in reply to: #100038

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Master
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Marietta, Ga
Subject: RE: Ironman Swim Distance

Okay, I'll add one question and a nice little web-tool for metric-to-english conversion.

First, what's the difference between doing 40x100 sets versus a straight 4000 yard swim?  I prefer just to go on a long swim (simple minds, simple pleasures) rather than stopping at the 100 mark 40 times.  Regarding a wetsuit swim, I wouldn't "train" in my wetsuit since its actually much easier to swim in a wetsuit than it is without.  On my first wetsuit swim in the pool, I took 5 minutes off my mile time without even trying.  I would, however, do a few test swims since you need to get used to putting the thing on and taking it off as well as understanding how that additional bouyancy will affect your swimming. 

Secondly, here's a website were you can process all those metric to english conversion questions...http://www.psinvention.com/zoetic/convert.htm

Happy training.

2005-01-07 10:14 AM
in reply to: #65539

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Expert
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Texarkana, TX
Subject: RE: Ironman Swim Distance

I can't really answer what the training benefits of doing a single long swim versus a set of 100's or 200's, but I do know these two things regarding the comparison.

1)  I have never done a long continuous swim without first doing the same distance as a broken set.  For instance, two weeks ago I did a 2400 meter swim, but the week before that, I did 24X100's.  Following this protocol, I have never had any difficulty with the continuous long swim.

2)  While the average time per 100 is slightly slower in the continuous swim, the total time for the set is faster.  Makes sense, I guess.  The rest that you take in between (I usually take about 15 sec) is more than what you lose by swimming continuously.

Also, my SPL is more consistent in the continuous swim.  I'll do just about every length in 17 strokes.  In the broken set, the first 25 will usually be about 15 or 16 SPL.



2005-08-09 5:37 PM
in reply to: #100367

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Champion
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Bellingham, Washington
Subject: RE: Ironman Swim Distance
Tiger Phil - 2005-01-07 7:14 AM

I can't really answer what the training benefits of doing a single long swim versus a set of 100's or 200's, but I do know these two things regarding the comparison.

1)  I have never done a long continuous swim without first doing the same distance as a broken set.  For instance, two weeks ago I did a 2400 meter swim, but the week before that, I did 24X100's.  Following this protocol, I have never had any difficulty with the continuous long swim.

2)  While the average time per 100 is slightly slower in the continuous swim, the total time for the set is faster.  Makes sense, I guess.  The rest that you take in between (I usually take about 15 sec) is more than what you lose by swimming continuously.

Also, my SPL is more consistent in the continuous swim.  I'll do just about every length in 17 strokes.  In the broken set, the first 25 will usually be about 15 or 16 SPL.

I'm digging through all the past threads looking for good info....I would think the intervals 24X100 would be good, since you also keep your form....Most articles I read in the magazines always come back to maintain effiency and form.   Get through the water with the least resistance.    

I've tried the continous long swim in training...1000 yds.  But noticed I was getting sloppy.  Also noticed in my race on saturday 1500m..  Got sloppy strokes...    So as I get back into training, More shorter sets.  Keep the breaks short

2005-08-09 11:52 PM
in reply to: #99394

Elite
2458
20001001001001002525
Livingston, MT
Subject: RE: Ironman Swim Distance
JGFTri - 2005-01-05 5:33 PM

Chucky, do you have criss-cross lane lines on the bottom of the pool?


Nope. Maybe that's why they never switch them up?

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