Swimming stamina problem??
lowther76
Posts: 74
in General Chat
Alright All, I am lookin for some advice if you have 5 mins.
I am doing the Blenheim Sprint tri in June (1st Tri) and have been base training in all 3 disciplines since Jan. My training is something like:
Sun - 1 hour+ cycle
Mon - 30 min swim/ drills am - 35 - 45 min long run eve
Tue - Day off
Wed - 30 min swim Am - 30 minute easy spin Pm
Thu - 20 minute jog Am - 45 minute easy spin Pm
Fri - 45 minute key swim training e.g 15 x 50m with 30 sec rest between
20 minute tempo run Pm
Sat - 30 easy spin and 20 minute easy run
I am fine with the cycling and am running between 7.5 and 8 min miles so ok with that but my swim stamina seems poor??
I do a 25m length with about 16/17 strokes and happily keep up with peolpe for about 100m then i start to fail and need to stop?? Help!! What am I doing wrong or not doing training wise?
All thoughts and suugestions welcome. Thanks Chris
I am doing the Blenheim Sprint tri in June (1st Tri) and have been base training in all 3 disciplines since Jan. My training is something like:
Sun - 1 hour+ cycle
Mon - 30 min swim/ drills am - 35 - 45 min long run eve
Tue - Day off
Wed - 30 min swim Am - 30 minute easy spin Pm
Thu - 20 minute jog Am - 45 minute easy spin Pm
Fri - 45 minute key swim training e.g 15 x 50m with 30 sec rest between
20 minute tempo run Pm
Sat - 30 easy spin and 20 minute easy run
I am fine with the cycling and am running between 7.5 and 8 min miles so ok with that but my swim stamina seems poor??
I do a 25m length with about 16/17 strokes and happily keep up with peolpe for about 100m then i start to fail and need to stop?? Help!! What am I doing wrong or not doing training wise?
All thoughts and suugestions welcome. Thanks Chris
0
Comments
The other part is slightly psychological - tell yourself that you are going to do 10 lengths without even 1s stops between lengths and stick to it, no matter how slowly you think you'll end up going. After about 8 lengths you kick in to a rythym that you can keep going almost endlessly. Once you've done 10, do 15 etc. Don't worry about speed until you've cracked the distance.
I remember my first open water practise swim, I went to the open water swim club at gosfield lakes, expecting to struggle with 750 mtrs and ended up doing 1500 mtrs.
If you do swim drills with a pull buoy I think its similar to the feeling you get of improved buoyancy when using a wetsuit.
Your swim prep looks good to me, good luck at blenheim the water there is very clear and nice to swim in however can be a bit chilly.
best advice I ever got ... smile at the water ... it makes you relax.
It sounds like you have already looked at your pace - but to try and find a sustainable pace try this
1 length at a comfortable pace - time it
2 lengths - same pace 10 secs rest
4 lengths - same pace 10 secs rest
8 lengths - same pace 10 secs rest
repeat the session 3 times
if you can't maintain the pace, you are going off too fast.
Once you get an idea of the right pace, you can up the distances, something like
10 lengths x 10 times - aimimg for the same time for every set.
Good luck with it - stick at it, it will get better!
I swam a few 50m sets with maybe 10 secs rest then did a couple of 100m sets then a couple of 150m sets. Finally i managed 10 lengths straight out and it didnt feel too bad.
I like the sound of that session you have suggested and will do it on Friday morning -no work so plenty of time! Result. If i manage this session should i repeat same session for a weeks or so before stepping up?
It seems the more i concentrate on form and style the worse it feels and the more i lose it!
All other swimming session tips welcome - I shall report back on Friday! [:D]
Thanks Chris
I know what you mean about the more you concentrate the worse it gets - I'm just the same.
As for how often to do this session, it depends how many times a week you swim and how you feel, really. I usually keep the 10 x10 as a set that I do for one session per week over a few weeks, then I switch to 5 x 20 for a while and then a few others. Somewhere at home I've got a 6week plan that I followed last year, I'll dig it out over the weekend and post it on here next week for you to have a look at - it really helped me a lot.
Hope tomorrow goes well - our pool will no doubt be closed, as it usually is on a holiday weekend! so I doubt I'll get any swimming done. Perhaps I'll try and get a decent run - execpt that I hate running!!! and they forecast snow here at the weekend - oh joy!
Apparently the pool is open near me so day off and swimming - woo! Would be well interested to see the 6 week plan - [:)]
Shall let you know how my public drowning goes tmrw!
hope the swimming is going well, as promised, here is my 6 week plan that our club coach, Pete, put together for me last year - it was for my first open water swim - so there is an extra session each week specific to open water- you can leave this out if you want - or wear your wet suit in the pool. I used it for training up to a race date hence the taper at the end. You can adjust the distances to suit your up and comming races, I found this helped my swim loads and gave me great stamina - enjoy!
If you can get a coached session in each week on top that would be good, if not, have a 45 min session of drills and technique work
All the sessions are front crawl, have a 10 min warm up first and a bit of a wallow at the end to recover
week 1
4 x 400m alternate each 400m with pull bouy - and aim to go fastetr with the pull bouy 25 secs rest between sets
1600m straight swim take a time split every 400m - aim to keep them all the same
15min open water swim - with focus on breathing and sighting
week 2
8 x 200m alt with pull bouy 25 secs rest between sets
1600m straight
15min open water
week 3
4x500m alt with pull bouy 25 secs rest between sets
1600m pyramid 100m, 200m, 300m, 400m, 300m, 200m, 100m, with 30 second rest between sets and if you can, aim to be quicker on the last half
20min open water
week 4
10 x 200m alt with pull bouy 25 secs rest between sets
2k straight take splits evey 500m
20min open water
week 5
10x 200m 25 secs rest between sets - all same pace
2k pyramid 100m, 200m, 300m, 400m, 400m, 300m, 200m, 100m, 20secs rest between sets as before, aim to be quicker on the way down
25min open water
race week
easy swim session
10 x 100m 30 secs rest between sets
I'd love to know how you get on - keep posting!
Kim
Finding it really hard to get full breaths of air at the moment and have read lots of other peolpe with same thing. starting to wonder if I am allergic to chlorine as have no trouble running or cycling really. [8|]
Gonna try that 25, 50, 75, 100, 150, 150, 100, 75, 50, 25 tmrw am as think I can do that. we shall see. Thanks again for the advice.
25, 50, 75, 100, 150, 150, 100, 75, 50, 25 - i did this with 30 secs rest between each set. Struggled a bit on the 2nd 150 but did it in under 20 mins so not too bad considering 4 and a half minutes were rest.
Someone pointed out that was head was tooo far submerged and i was looking down ay 90 deg not 45 in front. I changed this and think it has made a dramatic improvement to my breathing and helps with a more natural upper body roll. I also really concentrated on breathing out under water - something that i think i had been forgetting to do!
Anyway thanks for peolpes advice. i am no means "There" yet but feel on the right road at least. Have a good wknd training in the rain and wind if your uk based! Roll on clock change and summer!