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Swim training plans
muffs
Posts: 17
in General Chat
Can anyone recommend any good swimming training plans for a sprint distance tri. I can swim the distance but to say i'm crap is understatement and I really need to work on the speed.
Thanks for all your help with my other questions aswell.I'm sure you must get fed up of newbies like me with all these questions but your warm welcome and help has been appreciated.
Thanks for all your help with my other questions aswell.I'm sure you must get fed up of newbies like me with all these questions but your warm welcome and help has been appreciated.
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So heres my plan
2 lengths to warm up then
66 metre full effort
30 secon d pause
66 metre full effort
30 second pause
99 metre medium effort
30 second pause
66 metre full effort
30 second pause.
198 metre medium effort.
Then a few lengths to warm down. You can add or take away from this if you need to.
Some guys.gals will talk about a pyramid system.
Good luck. I would also put some technique sessions in to. There are loads of videos and stuff on the net to help. I would also get a few lessons as well.
Best to get some lessons and get your technique ironed out first. You'll immediately find that as your technique improves, your spped will improve massively. Once your technique is better, then start to work on output and speed.
I guess what I'm saying is that if you are doing things wrong now, there's not a lot of point in doing them wrong faster! You'd be better doing them right first, then doing them faster.
Swimming is all about technique, the better it is, the faster you go and the less energy you use. to back this up, simply watch an excellent swimmer in action, they look effortless!
Good luck
As wyno says lessons are a must (particularly as you admit to being 'crap'!)
There are numerous drills - from simply kicking to pulling to sculling to catch-up - and so on. But you should be shown how to do them properly, as well as get advice on how to improve your stroke, breathing etc etc..
Without a doubt it is the most technical of the three main disciplines so I would invest in some coaching. Even if it's three lessons the coach will give you stuff to work on..
http://www.swimsmooth.com/console.php
Safe to say, get some lessons.
Either that, or tackle answers above if you infinite patience!
Thanks again
Matt
However you said the bank wasn't feeling the additional expence.
If you want a simple get faster for the season and work on technique next off season.
Go for to sessions per week. one endurance and the other speed.
try intervals of different distance and rest.
i.e 10 x 6 lengths (25m) with 1 min rest between
i.e 20 x 2 lengths (25m) with 30 secs rest between.
try and make both sessions about an hour, include warm up and cool down. Try some drills as mentioned. There's great examples on youtube!
Once again I fully agree with whats been said above, but here's the cheaper short term solution to swimming quicker!
cheers
Repeat until you learn to pull and glide on full-stroke just like you are doing one handed. Works well for me.
The version with your still arm against your side is a bit/lot more advanced and teaches body roll. Roll or drown, really.
Interesting exercise: count your strokes ie number of hand entries for both full and one-arm stroke. You might be surprised...
We had one to one swim coach for an hour went halfers with a training bud. £21 each including a lane all to our self's!!! We were the envy of other swimmers in the zoo lanes!!
in one session the coach has got me from avg 18 strokes per length down to 14!!!
I'm not swimming any faster yet but, this is how I want to be swimming for sure!!
Anyone thinking about a coach for some gains in the pool should def go for it!
cheers
Note for butterfly, I tried medley sets at the start of Jan including 25 butterfly. Never been taught butterfly, however felt good during the set.
Next day the left shoulder was done in. Didn't help I was hanging fire doors the next morning at work! Required 2-3 weeks off swimming and physio. Still feel it sometimes now when pushing really hard.
Since I've been banned from butterfly!!