Swimming advice/ guidance - Triathlon Week

egeisert · 04-20-2006, 10:19 PM

I will first apologize as this post will innevitably be like many others and ask the same questions. So here we go.

I am an athletic individual. I competed on a D1 x-country and track team at my university, and faired relatively well... "solid" as my coach would always say. Given that, I am really looking to be competitive at the Triathlon. Unfortunately, I have relatively no experience in biking or swimming. To remedy this I have been swimming almost everyday for the past 2-3 months. Oh I will be doing my first triathlon in a month or so and will probably start with a sprint and might move to olympic distance in 3-4 months.

My current regiment involves alternating running and swimming everyday, with a combination run/swim, and swim/ bike on the weekend. My current running is pathetic, usually only consisting of 5-6 miles each day I run. I am still nursing an achilles problem so for my first season I will probably stay at this level and just focus on healing my injury. Swimming varies. At first I did all intervals with my longest legs amounting to 400m. Now I will swim 1500-1600m continuously one day, then do intervals consisting of 4-6x400m with 1-1:30 rest the next day. My current times are 24:00 for the 1500m and 25.30 for the 1600m(give or take 20 seconds). It might be possible that the pool I am at is a yard pool as well, I cant seem to get a definitve answer( 24 hour fitness?), so adjust the times accordingly. Biking I am not concerned with. I will do ride of 30-40 miles and can maintain 18mph with relative comfort(is this any good?).

My questions are:
1. What is a good time for a 1500-1600m swim in the pool?
2. How do you structure your workouts?(Base, intervals, tempo...)
3. How much faster is a wetsuit over the course of 800-1600m?
4. How much faster is open water swimming compared to lap swimming?
5.Do you do doubles/ tripples often?
6. What are some good books to read about competitive tri racing?
7. What brand suit is best for swimming?
8. Any valuable advice?

Thanks for any help you can give.-Evan

Irish_tri · 04-21-2006, 09:30 AM

- 1500 swim time. What do you swim a 100 in race pace. A 100 race pace is not going to be near what your split is for a 1500 hundred but I need to know to give you a good interval.

- Workouts I would change up workouts every other day, meaning fast interval work to a slower pace distance workout. For example 300 warm up free, 300 kick free / choice, 300 pull, 4X 100 on a good interval " whrere ever you are swimming wise. 400 kick free, 400 pull , 6X 50 good interval, 100 choice , 500 cool down. Let me know if you are interested in a Master's workout set, I coach the local Master's team and can send you daily workouts.

- There is no dout that a lap pool is much faster than open water, the wake is cut way down due to lane line, vision , turns off of wall and many more reasons.

- I always train double, either swim and bike or swim and run with one day off a week recovery.

- There is one brand of swim suit that comes to mind and that is Speedo, I have had almost every brand out there and Speedo is the best for swimming. A great Tri suit for swim, bike and run is De Soto.

-Your training sound great, you should be real competitive.

egeisert · 04-21-2006, 04:11 PM

I have actually never raced any distance in the pool yet so I couldn't even speculate as to what I could do in the 100. I will attempt that feat next week. I would really appreciate any workout schedule you can provide. I also wouldn't mind getting some suggestions on drills to improve my stroke.

Does Speedo make a wetsuit for swimming? I heard that swimming with one in the ocean is faster than swimming in the pool without. Is this not true? What would a typical regiment be like for an individual who wants to swim 21:00-22:00 in a 1500m open water triathlon, or the equivilant in the 800m-1000m? I am sure it is ambitious but I'd like to know how to get there.

Thanks for information-Evan

Carpe Diem · 04-24-2006, 07:59 PM

Greetings Evan,

I hope you are young because the speed you are looking to attain is indeed ambitious...yes, but you can do it with some hard work. Your looking at a 1:20 pace per 100m in the pool for a 1500m swim. I can recommend a work-out schedule:

Warm up with a comfortable 500m. Now kick for 100m. Time for some speed work; Your goal will be to swim 100m <1:15 every one minute and thirty seconds ten times. You may not be able to swim the ten repeats at that pace, but keep at it. If on the 1:30 is too much...take 6 or seven deep breaths between each. (100m, <1:15X10 on the 1:30) =1000 meters. Take a few minutes to recover from all of that, and swim a comfortable 200m, then kick 100m. Swim 50m as fast as you can, take 5 deep breaths, do it 4 times. Rest, then cool down with 400m at a comfortable pace. If you can do this work-out three times a week you will be there.

egeisert · 04-25-2006, 05:00 PM

Well I am young(25), and willing to put the work in!

To clarify, I should only be resting 15 seconds between each 100 if I am hitting 1:15 each repitition? Sounds tough, but possible. Second, when you say kick, I am using one of those float devices to hold my upper body afloat while I kick, right? Third, what is a pull? You didnt mention this but is it when I use a flotation device between my legs and just use arm strokes?

Thanks for the workout. I just want some lofty goals to work towards.

Irish_tri · 04-25-2006, 07:25 PM

The terms that you are looking for a kickboard and pullboy.

Carpe Diem · 04-26-2006, 04:59 AM

I like your attitude Evan,

100m at 1:15 and rest for 15 seconds, ten times. Of course as you progress and are capable of a faster 100m you get a little more rest in between your 100's. Use a kickboard if you like.

In a previous post youve read what sounds like a great work-out offered by Irish tri. He recommends using a pullboy (held between your legs, and pulling with just your arms). That kind of a drill will help you concentrate on your form and strengthen your pull. Most good swimmers have a great pull and use fewer strokes to cover a given distance.