Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Swimming for Tri Beginners
Options
Comments
-
That arm pit tap is playng havoc with my shoulder but I'll persist.
Very tough to diagnose the issue online (and I'm not even going to try), but one thing to remember is that nagging shoulder pain isn't usually a good sign for swimmers. Bear in mind the drill is designed primarily to get a high elbow on the recovery phase- you can tap the shoulder if that helps instead, or just mimic a shoulder-tap. I can't see how any shoulder "havoc" would be stress related from this drill, more likely its a flexibility issue. Maybe try some arm swings etc beforehand to get warmed up and the shoulder muscles loose.
*Edit* make sure you are pulling with a bent elbow as described earlier. A straighter arm done with this drill could possibly lead to shoulder pain.
There are some stretch warm-up exercises below, and similar to be found on Youtube.
0 -
-
-
Kurt Godel wrote: »Week 2 Programme[/B
Day 1
200 easy
4*100 as (25m pb, 25m kick (use your pb as a board), 25m pb, 25m kick, 15 sec rest)
2*50 fingertip
2*50 pb
2*50 armpit tap
2*50 sw
8*25 (breath every 3 strokes first 25, breath every 5 next 25, and repeat. Full rest/recovery for as long as you want at each wall. Do these very slow, very controlled, focus on exhaling smoothly and constantly)
200 swim down
(15 sec rest after each drill, all done at comfortable pace
I was sick for a few days last week so I only got 2 swims done. I'm a full week behind now. I did this today. Really enjoyed it and everything felt a lot easier than the last time. I didn't even have to take any sneaky breaks and did it all as above except I thought the 2 x 50 sw was 2 x 50 kick so I did that instead. And I thought the 8x 25 I was supposed to alternate 3 breaths then 5 breaths all the time. I guess I should have written it down
0 -
-
Advertisement
-
User Name: strummer_ie
Swim Experience: Learnt as a child but took a long break until a few years ago when I started back in the pool. I had to relearn how to do the front crawl properly and especially the bilateral breathing, but persisted and achieved it. Currently an infrequent visitor to the pool but signed up for IM70.3 and determined to make great improvements
Can you breath bilaterally?: Yes
Current 100m time: Was 2:15 earlier in the year, but today is about 2:30
Current 400m time: Not sure, but would guestimate 10:00-11:00
Tri race experience: Took part in my first Tri in KOG last August and really enjoyed it. The 200m swim was tough and a big change from the pool, and my technique and breathing went out the window in the ensuing chaos....
Open Water experience: A few dips at Seapoint, but not far distance wise
Furthest distance swam: 1000m in the pool
Any Other Relevant details: Moved to swimming in a 50m pool last year as I got frustrated with the previous 25m pool with overcrowding and frequent reducing of lengths to 17m to facilitate classes. The initial swim in a 50m pool was very tough, but much more used to it now
Thanks Kurt for the programme !! And to KillianByrne for pointing me in this direction
I jumped into week 3 session 1 this morning and boy was it a struggle. In most part due to the lack of stamina from not being in the pool for a couple of months, but I felt pretty chuffed and proud by the end
As it was a 50m pool, instead of doing 4*100 of 25m pb, 25m kick, 25m pb, 25m kick, I instead did 4*100m of 50m pb and 50m kick. The length with just kicks took a lot longer then pb
I'll have to confess that I was running out of time before work so I had to shorten the 3*50 drills for 2*50 but will make it to the pool earlier in future.
Looking forward to the rest of the programme and monitoring the swim times:D
Thanks again Kurt !!0 -
Did this today. The whole session. Unadulterated for a change. My kick is getting much better. By that I mean that I was making steady progress across the pool and I didn't seem to be coming to a stop in the middle of the pool as on previous occasionsKurt Godel wrote: »Day 2
200 easy
4*50 k with board (rest at each wall if needed)
20*50m steady pace throughout, 5 sec rest after each 50m. Don't make the mistake of starting the first 50's too fast! (if you are struggling take 10 secs rest between each 50)
200m swim down The steady set was grand. I may have taken a slightly longer recovery on some of them 0 -
-
Kurt Godel wrote: »Very tough to diagnose the issue online (and I'm not even going to try), but one thing to remember is that nagging shoulder pain isn't usually a good sign for swimmers. Bear in mind the drill is designed primarily to get a high elbow on the recovery phase- you can tap the shoulder if that helps instead, or just mimic a shoulder-tap. I can't see how any shoulder "havoc" would be stress related from this drill, more likely its a flexibility issue. Maybe try some arm swings etc beforehand to get warmed up and the shoulder muscles loose.
*Edit* make sure you are pulling with a bent elbow as described earlier. A straighter arm done with this drill could possibly lead to shoulder pain.
There are some stretch warm-up exercises below, and similar to be found on Youtube.
alternatively, the flip side of trying something thats hurting, try pointing opposite shoulder at bottom of pool (opposite to the one out of the water with high elbow)
and back to your normal news presenter0 -
-
Advertisement
-
-
-
-
-
-
Kurt Godel wrote: »Week 2 Programme
Day 3
200 easy
4*50 k with board (rest at each wall if needed)
100m
200m
300m
400m
300m
200m
100m
200 swim down
Steady pace throughout. They should feel controlled, but tough enough that you want the rest. 15 sec rest after each. Less confident swimmers can omit the 400m
Done as
200m easy backstroke
50m kick
100m
50m kick
200m
300m
300m
50m kick
200m
50m kick
35m/100m I started off doing the 100m rep but after about 35m I got a really bad cramp in my foot and I had to stop a number of times and walk it off so I abandoned that effort and started it off again
150m easy backstroke
Very happy with myself. I broke up the kick reps because I was finding it hard to motivate myself and my quads were aching after just one rep. Previously I was struggling to swim 100m without stopping. Today I was comfortable doing 300m twice without breaks although my arms were getting tired so I didn't do the 400m rep. I probably took more than 15sec rest as well 0 -
-
-
A few weeks ago the thought of swimming 400m was unimaginable but this week I did a bit extra and logged my longest swim to date. From 1 length (20m) in early august to 400m now, I'm chuffed. This thread is exactly what I need to keep pushing myself so I can complete an Oly at a reasonable pace.
Great to read that feedback, well done on the distance and the 100m time. As long as its helpful to people new to Tri like yourself who want to do their best, it'll be a worthwhile thread. You're right to be chuffed- the easy thing to do is sign up for a Tri in November and forget about swimming until the wetsuit fitting in May. Fair play to you for pushing yourself; onwards and upwards now
Anyone else got a 100m time? Doesn't matter if its very slow at the moment; the objective is to have a baseline to improve from over the next few months. Stick your current time down below.
100m Time Trial|Nov '14|Dec|Jan|Feb|March|April|May|June'15
ainsyjnr|1:47.01|||||||
||||||||
||||||||
||||||||
0 -
Did session 1 on Wednesday and session 3 on Friday. (ie. skipped session 2 due to midweek start)
session 3 was quite enjoyable and felt quite strong. Looking forward to monitoring the improvements
100m Time Trial|Nov '14|Dec|Jan|Feb|March|April|May|June'15
ainsyjnr|1:47.01|||||||
strummer_ie|2:10|||||||
||||||||
||||||||
0 -
Advertisement
-
Day 1
200 easy
4*100 as (25m pb, 25m kick (use your pb as a board), 25m pb, 25m kick, 15 sec rest)
3*50 fingertip
3*50 pb
3*50 armpit tap
3*50 sailboat*
3*50 swim
200 swim down
(15 sec rest after each drill, all done at comfortable pace)
*"Sailboat"- this is a new drill. Hold your board tight between your crotch and your thighs, with the majority of the board facing down like a rudder. Clench your buttocks, and swim the 50's with the board held tightly. Your shoulders will need to rotate more to control the swim.
Day 2
200 easy
4*50 k with board (rest at each wall if needed)
3*100 off 2:30 (or whatever your slow pace is)
1 min rest
3*100 off 2:25 (slow pace minus 5 seconds)
1 min rest
3*100 off 2:20 (slow pace minus 10 seconds; this pace should feel "steady")
1 min rest
3*100 off 2:15 (slow pace minus 15 seconds; this pace should feel "fast")
1 min rest
200 easy
Steady pace for each 100. More experienced swimmers do 4*100 of each.
Day 3
100m easy
600m straight swim (more experienced do 800m or 1,000m)
4 mins rest
6*100m with 10 sec rest after each 100 (more experienced do 8*100 or 10*100)
400m easy drills of your choice
Time both the straight 600 and the 6*100. You may well notice that the 6*100 is quicker, even allowing for the extra rest in between. I'm using a mallet to drive home a point here 0 -
100m Time Trial|Nov '14|Dec|Jan|Feb|March|April|May|June'15
ainsyjnr|1:47.01|||||||
strummer_ie|2:10|||||||
career move|2:49|||||||
||||||||
I did session 3 week 3 just there now. My favourite drill is the fingertip one and I find the armpit one the most difficult. Time trial was fun. 2:50 for the first one and 2:49 for the second. It's a beginning as they say 0 -
-
-
-
-
So I'm way behind. Was on holidays for 2 weeks. Need to get the finger out & start back at week 1. Still struggling to breath well so I know I need to get this right first.
How big of a breath in should I be taking... I feel like I need to fill up the lungs each time but don't think this is correct.
Are we all breathing bi-lateral in these drills? I think I'll have a better chance if I swap to every two strokes.
Do I need to buy a Pull Buoy... or are they supposed to be lying around at the pool... now that I've written that it sounds stupid.. buy one yea? 0 -
Do I need to buy a Pull Buoy... or are they supposed to be lying around at the pool... now that I've written that it sounds stupid.. buy one yea?
Depends on your pool! The ones I swim at always have pull buoys and kickboards there, but they seemed to be a much rarer sight in Ireland.0 -
-
Advertisement
-
https://www.youtube.com/watch?v=oV45UnxCMDA
Advertisement