Swim Training advice - OW race in June
IronPhyllida
Posts: 533 Member
Hi, I posted this msg in the 'Swimmers' group but thought I'd throw it in here too...
***H
i there,
I've been keeping an eye on the posts here recently and to my annoyance I notice that I'm doing my training in meters when most of you talk in yards. And maths is not my strong point in calculating times/distances etc...
The race blurb say that I have to at least be able to swim half the distance in one hour - so 2.5k in 60 mins. I managed the distance on Sunday in 70 mins. Which I don't think that's too bad as it's the first time I've timed the distance.
To improve this time, I've been working on technique and I think I've got a good technique etc although haven't mastered bilateral breathing... And need to learn how to do tumble turns. I had some lessons early in the year to re-learn freestyle and after one magical lesson it all clicked. But didn't get into learning tumble turns. The 12 yr old I was with in the same lane said it was easy and just rolled and did it. Nice. Little jammy 'g*t'.
So now I am thinking that I need to work on shoulder strength so I've found some exercises to do so hopefully will see some improvement if I get my act together.
So apart from this - ie improve shoulder/core strength, put in the laps in the pool and learn how to tumble turn (when the pool is slightly fuller and no one can see me), is there anything else I should be doing? And I know that tumble turns aren't required for the race naturally, it'll just improve the flow in my training and allow for less stops at the end of each lap.
Oh the race will OW and wet-suit compulsory.
***H
i there,
I've been keeping an eye on the posts here recently and to my annoyance I notice that I'm doing my training in meters when most of you talk in yards. And maths is not my strong point in calculating times/distances etc...
The race blurb say that I have to at least be able to swim half the distance in one hour - so 2.5k in 60 mins. I managed the distance on Sunday in 70 mins. Which I don't think that's too bad as it's the first time I've timed the distance.
To improve this time, I've been working on technique and I think I've got a good technique etc although haven't mastered bilateral breathing... And need to learn how to do tumble turns. I had some lessons early in the year to re-learn freestyle and after one magical lesson it all clicked. But didn't get into learning tumble turns. The 12 yr old I was with in the same lane said it was easy and just rolled and did it. Nice. Little jammy 'g*t'.
So now I am thinking that I need to work on shoulder strength so I've found some exercises to do so hopefully will see some improvement if I get my act together.
So apart from this - ie improve shoulder/core strength, put in the laps in the pool and learn how to tumble turn (when the pool is slightly fuller and no one can see me), is there anything else I should be doing? And I know that tumble turns aren't required for the race naturally, it'll just improve the flow in my training and allow for less stops at the end of each lap.
Oh the race will OW and wet-suit compulsory.
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Replies
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drills, drills and more drills. at 2.5 k in 70 minutes, there is room for your technique to improve. when you technique improves, say 2.5 km in 60 minutes, start working on speed sets. like 25x100 on 2:30 (this means you start each 100 m on 2:30, the faster you go the more rest you will have). I wouldn't do anything longer than 500 metres straight on a regular basis. swimming 2500 m straight isn't going to get you any faster. even when you do improve, still work on the drills.
kick sets will also help, though not as important in triathlons, in am open water swim race, you will want a strong kick.0 -
Thanks for that - yes I did think that swimming the distance wouldnt me me any faster (same principle applies for running), I just wanted to see where I was, so to speak.drills, drills and more drills. at 2.5 k in 70 minutes, there is room for your technique to improve. when you technique improves, say 2.5 km in 60 minutes, start working on speed sets. like 25x100 on 2:30 (this means you start each 100 m on 2:30, the faster you go the more rest you will have). I wouldn't do anything longer than 500 metres straight on a regular basis. swimming 2500 m straight isn't going to get you any faster. even when you do improve, still work on the drills.
kick sets will also help, though not as important in triathlons, in am open water swim race, you will want a strong kick.
I'll work on my technique and on the pull etc.
Will report back and thanks for your time in responding0 -
Make sure you actually get some practices swimming in open water. I'm an experienced swimmer in the pool, but the first time in open water with a wet suit was disconcerting. it took me a while to get used to the claustrophobic feeling I got with so much stuff on me (ie the wetsuit). Also, practice spotting...a huge benefit in open water is going the right direction.
. Plenty of swimmers were racking up extra distance just by zigging and zagging all over the place.
Best of luck!0
