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Swimming for Tri Beginners
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I'm going to expand a little on the above as it goes to the nub of why we are here, what everyone is trying to achieve. There's a change in mindset needed when moving from the familiar surroundings of the pool, to the unpredictable arena of the Open Water. Before I do, lets take stock:
This thread has been running for nearly six months. Its success or otherwise will be determined by what people get out of it, so in that respect I'm personally very happy to see improvement in those that have followed it. The goal has been to help those who were new to Tri, specifically to help them in the water, and most of the feedback has been positive in that regard. Anyone who has swam in the pool over the last few months, who has developed a consistent routine for weekly pool visits, should be proud of themselves. You are already miles ahead of those others new to Tri who signed up for races but have done no swim work, so in that respect you've given yourselves a headstart. You'll exit the water higher up the field, and ready for the bike. All good
Its getting close to the time where athletes will move their training from the pool, into the more demanding OW, into the seas and lakes and rivers. If you have not done much OW swimming before, be aware that its a totally different animal to the pool. In the pool, conditions are set, defined, predictable, and swim sets can be structured accordingly. The OW is different- conditions dictate everything. You are in an environment where everything is immediate, where you often have to adjust your stroke/breathing/pace/etc to suit an incoming wave, or a swarm of other swimmers, or a nagging feeling you are going off course... Its also the best feeling in the world, to know you are in these conditions and are in control of how you swim in them. Something everyone should experience (and the No. 1 goal of this thread). So for next week, take stock of your abilities, of what tools you have in your personal swim skills kit.
You will get to deploy all of them under harsher conditions soon enough!0 -
Just a quick progress update;
This time last year I went through 1000m in 40 minutes
Did the same in August with very little improvement
During Week 10 of this plan I swam 1050 in just over 30 minutes
Yesterday I paced my two 500m steady swims at 13:09 and 13:15
And today I swam the 1000m TT in 25:33!
Still some work to do but the results are there and justification of the last 60 sessions.
Thanks again Kurt for giving this your time and know how0 -
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Day 1
200m warm up
10*50 as (25 hard, 25 easy, 10s rest)
4*50fist
2 mins rest
20 min TT (start steady, and build the pace after 10 mins. I don't want anyone getting slower/tired after 10 mins, so judge your pace). Note your distance.
4*50 alternate backstroke, breaststroke, 10s rest in between each 50
200 choice warm down
Day 2
200m warm up
10*50 as (25 hard, 25 easy, 10s rest)
4*50fist
2 mins rest
500m TT (steady pace throughout). Note your time.
2 min rest
300m hypoxic as 25m 3,2,1,0,0,0,0,1,2,3 (number of breaths you can take between walls. Hyperventilate before each, swim slow and steady, full recovery at each wall)
200m choice warm down
Day 3
200m warm up
10*50 as (25 hard, 25 easy, 10s rest)
4*50fist
2 mins rest
100m MAX, 10s rest
200m easy
100m MAX, 10s rest
200m easy
100m MAX, 10s rest
200m easy
100m MAX, 10s rest
200m choice warm down
Each 100m MAX should be faster than your current 100m pb. That's right, 4 pb's tonight
This is the most testing week yet. There's a lot of hurt, a lot of determination needed. However, in equal parts you will need a lot of control, specifically control of your pace. Last week was all about getting to know the tools in your personal swim kit a little better. This week you will get to use them all- proper head rotation and breathing for the MAX 100's; control in your pacing for the 20min TT; knowing when to burn your matches during the 500mTT. Its a tough week, but anyone who has made it this far is capable of putting in three strong performances.
Trust your skills and good luck 0 -
Kurt Godel wrote: »Day 1
200m warm up
10*50 as (25 hard, 25 easy, 10s rest)
4*50fist
2 mins rest
20 min TT (start steady, and build the pace after 10 mins. I don't want anyone getting slower/tired after 10 mins, so judge your pace). Note your distance.
4*50 alternate backstroke, breaststroke, 10s rest in between each 50
200 choice warm down
850m in 20:22
I thought I kept a fairly even pace and splits reflect this 10:09/10:13. Sorry about the 4 sec Kurt 0 -
Kurt Godel wrote: »Thanks for doing last weeks program Tunney. Hope everyone has a better understanding of balance now.
Week 20
Day 1
200m warm up
6*50 as (25 max kick, 25 easy sw, 15s rest)
5*100sw steady pace, 10s rest after each
5*100pb steady pace, 10s rest after each
5*100sw steady pace, 10s rest after each
4*50 as 25 sprint, 25 easy, 10s rest
200 choice
Day 2
200m warm up
6*50 as (25 max kick, 25 easy sw, 15s rest)
500sw steady pace
1 min rest
500pb steady pace
1 min rest
500sw steady pace
1 min rest
4*50 as 25 sprint, 25 easy, 10s rest
200 choice
Day 3
200m warm up
6*50 as (25 kick, 25 drill choice, 15s rest)
2 mins rest
1,000sw TT (steady pace at start, up the pace towards the end)
4*50 as 25 sprint, 25 easy, 10s rest
200 choice
The week builds towards a 1,000m time trial. Goal throughout the week is to be swimming at a steady pace, in control of all aspects of your breathing, good technique throughout. Do not go out too fast for the TT- this means you will be consciously holding back your pace at the start. No excuses from anyone- I don't want to hear that your TT was messed up because you went out too quick, or that your goggles fogged off, or that you cramped, or that someone slower joined your lane, or that you miscounted laps, or that Scarlett Johanssen was swimming in the lane next door and her costume fell off. Consider the things that could go wrong beforehand, and prepare for them. No excuses!
And lets have a bit more feedback on this thread, thats the only way it works.
Few weeks behind, but going through all sessions.
Day 2
500sw steady pace, done in 10.30
1 min rest
500pb steady pace, done in 11:10.My legs were sinking even with a pb. the last 200m I swam without it.
1 min rest
500sw steady pace done 10:20
Day 3,
Focus on breathing (every 3 strokes), steady and good technique throughout. 1000 TT done in 21:10. Happy with this 0 -
career move wrote: »850m in 20:22
I thought I kept a fairly even pace and splits reflect this 10:09/10:13. Sorry about the 4 sec Kurt
The goal was to swim steady for 10 mins, and then increase the pace. In that respect, had your splits been reversed, it would have ticked the right box. And as it transpired with a 4 sec difference, there's not a huge difference, so I could say all is good...
Except for yourself, and who you are, and how competitive you are. Lessons to be learnt. You "failed" to hit the target. Its only a very minor red flag being raised, but nevertheless its food for thought. 10:30/10:13 would have been a success (albeit slower) for your 850m. Just bear in mind that you may have a tendency to go out too fast, that you may find it difficult to reign in the pace when required.
I'm splitting hairs here, but nevertheless... Time can be irrelevant in a race- sometimes its more useful in the latter stages to up the pace and match (and then beat) a competitor. That's when you are in control.0 -
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