Help me Improve my Swimming speed - Triathlon Week

RedT · 08-02-2007, 06:46 AM

I can swim over 1 1/2 miles, but I am still only swimming at about 1.25 mph (I average 1:17 per lap).

I have good form, but how do I get faster?

Thanks in Advance

Red

pyschosyd · 08-12-2007, 06:23 PM

The best way to gain speed is to include more speed work in your training. Many people just get in the pool, do some drills and then swim straight at an easy pace for a while.

Here are some examples of speed workouts for swimming.

W-up
10X 100m Tempo on 1.30 per 100m.(time's vary)
5X50m tempo on 40s per 500m (time's vary)
c-down

W-up
300m drills on your limiter.
10X100m descending times. Your last 100m should be your fastest, and all out. This is hard and will take a few times to perfect. Don't worry if you need to adjust times as you go.
c-down

W-up
4X300m tempo swims 4:30 for each 300 (times vary)
5X100m tempo 1:30 for each 100
5X50m tempo 40s for each 50
cdown

Keeping in mind that all times are relative. These are what I use, but you can mix it up.

Depending on stroke efficiency you may have room for improvement there as well. Having your stroke analyzed by a coach will help alot!

Hope this helps
Syd