I wanna swim 1k!

JohnBee

Hi all! Looking for advice as a future triathlete!

Ok I am getting the occasional swim lesson which is fine for technique.

My problem now is the best way to build up to get endurance of say being able to swim 1k non stop.

I have Googled already, however, most programs involve sessions such as e.g. 2X50 warm up, 4x100, etc.

At present when I go to pool, I will swim about 1000m alright but the most I can really swim non stop is 75m of the 25m pool, or I can swim 50m of the 50m pool (doing it in 25m lengths I find easier, which I assume is due to the 2 kick offs per 50m!).

So just wondering, does anyone know somewhere to get a beginner program, one that say will build me up to being able to comfortably swim 100-200m non stop. Then I can go look to the more standard programs!

If anyone knows the answer, thanks!

Oryx

What would you say is stopping you at 75m or whatever?

Prenderb

Swim regularly, start off doing what's comfortable - if this is 50m non-stop, then start with that. Depending on how regularly you swim, extend the non-stop sessions by 50m a week for the first 2-3 weeks till you're up to 200m (8x25 lengths) in one go. Try to swim at a comfortable pace - speed will come later.

I'd advise swimming as much as you can in a single session, at least 400m on the first while, then extending that to 600 and on up to 1000 as you improve. Once you start to put the stints together it'll get easier and easier every week.

After that you'll have a good feeling for your own level of fitness. Once you've got the 200m session down, try to do 3 of them with short breaks between and see if you can continue to 5, then push your non-stop swims to 300 and on to 400 and before you know it you're only taking 1 break in a 1000m swim. Then you know what to do!

Best of luck with it. Hope that helps. I'm only an amateur though, and maybe you'll get better advice from the triathletes around here...

JohnBee

Oryx wrote: »

What would you say is stopping you at 75m or whatever?

Out of breath. I am fit already, can run 10k fairly comfortably, just a different type of fitness I guess.

I do swim about 1000 to 1200m with some drills but I feel like I have stopped improving the last few weeks, and still am stumped at 75m. Now I would say, my pauses between lengths are improving, but still I would like a like 6 or 8 week program to get me up to 100 to 200m non stop so I can start most other programs which lead the swimmer who can already do 100m up to 1000m non stop!

Am I making more sense? Thanks!

mickmc7

Just swim slowly, really slowly. The difference is huge and you'll find you can swim multiple lengths immediately. Pace comes later.

JohnBee

mickmc7 wrote: »

Just swim slowly, really slowly. The difference is huge and you'll find you can swim multiple lengths immediately. Pace comes later.

I have tried that, doesnt help! Anyway, I will keep plodding along. Maybe I am just being impatient!

Quandary

Firstly relax while in the water.
Swim slower and try and make your stroke longer by holding your glide after your catch(when you pull through the water). Keep your hips high in the water and your body straight. instead of plunging your hands, think of them as dropping easily into the water.

It sounds like a lot to work on but to start with I would just try to relax as much as possible in the water. The rest will start to fall into place with a little bit of work.

Most of the above is demonstrated in the Total Immersion swim technique.

https://www.youtube.com/watch?v=rJpFVvho0o4

I started studying this technique and by trying to copy it I have improved my swimming massively! I started out only able to swim 2 lengths at a time but now I can easily do 500m straight and probably 1k if I pushed myself.

I used to watch this exact video before every swimming session!

Best of luck

Oryx

I had the same problem initially, I think most people do. What I was told was to force another length out. If you pause it is for seconds only. It's like when you start running you don't know how you'll get to the point where you can keep going, but you eventually break the barrier. Quite simply, don't stop. If you can swim 75, you can swim 750. You just need to adjust mentally, relax and feel the water

It might be an idea to have someone look at your stroke. If, for instance you lift your head up when breathing or have a short reach, you could be tiring yourself unnecessarily.

JohnBee

Ok, so today I did a warm up of 400 (basically swim 50, drill for 50, etc until I get to 400).

Then did a pyramid (having found this on the net).

So I did 2x50m, 2x75m, 1x100m, 4x50m, managed the 100 non stop! (ok I took a sneaky breath at the turns!).

Woohoo! Ok my plan is to extend the pyramid slowly week by week!

AngryHippie

Are you doing any heads up practice in the middle of your longer sets in the pyramid ?
I've always found that 4-5 strokes heads up (you will need to in open water in any case to sight markers etc.) allows a few deep breaths that can extend your distance an extra 50m or so before you get too tired.

Another set you should put in is some work with fins, The legs are the largest muscle groups you use when swimming Freestyle, while you may be fit to run and cycle for extended periods, the movements and muscle memory for swimming are different patterns and loadings, fin work will overload your legs in that pattern and will reduce the tiredness from the largest muscle groups => fastest gain.

As said in previous posts, stroke efficiency is the fastest way to gain ground in training as physical conditioning takes time. Slow your strokes down, fit in some catch-up and high elbow drills to slow down your stroke rate and then build it up to your target racing pace over a few months.
For general purpose training, its probably worth noting your heart rates when you need to stop, and the recovery period, that data will allow you to get the most from the sets you have planned, also a PB time for a 200m swim would be helpful for measuring your gains.
If you get this info and PM with the sets, I can give you some more detailed advice.

JohnBee

Wow thanks a mill for all the advice!