Cr@p Swimmers R Us

Swimming Support Thread

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25/03/2009 at 06:07

Tri club swimming last night - I think our coach is trying to kill us!

800m warmup - 200m normal, then count strokes for 50m, reduce number on each following length.
4 x 200m fast, 15 secs rests
6 x 50m with 25m sprint/25m easy
400m with pull bouy, alternating backstroke/crawl every 50m
4 x 100m fast, 10 secs rest
200m easy
100m time trial
200m easy cool down

I'm still the slowest of our masters group but they've all improved at the same rate I have!  


WildWill    pirate
25/03/2009 at 07:40
good session there IW
PSC    pirate
25/03/2009 at 08:17

Blimey, there are some good sessions being done... I haven't been in here for ages. 

My sessoin last night was..

Warm up
10 L
2 x stroke, 1 x left then 1 x right arm, 2 x stroke, 2 x arms only, 2 x stroke, 2 x legs, 2 x stroke, repeat.

Main set
Then in groups of two 2 x L lead, 2 x lengths follow x 5 - repeat 3 times (60 lengths) leader goes hard, follower drafts (well tried to keep up at least).
Then relay races
Then 10 L cool down

Bad cramp during the races in both calfs.  Ouch.

  I love swimming

WildWill    pirate
26/03/2009 at 13:27
did a 1mile TT at lunch time 32:19 another slight improvement
IronNina    pirate
26/03/2009 at 14:35
2.5k for me steady swim today in 1hr 12mins, nice to drift away in my own little world for a while!
WildWill    pirate
30/03/2009 at 13:23
a nice but short speed session today ..

after my warm up i did

2 x (7 x 100m on the 2:00)

about a mile in total
Edited: 30/03/2009 at 13:25
30/03/2009 at 15:42
Got my scheduled 3000m steady swim done on Sat - in a 25m pool! So 120 lengths. I'm used to training in a 50m pool. Still, I felt pretty good. I'm so glad I have a lap counter, I would never have kept accurate count in my head.
WildWill    pirate
30/03/2009 at 15:43
"... I'm used to training in a 50m pool.."

Your spoilt
30/03/2009 at 20:33

very likely, Will!

Where I live, I have no fewer than three 50m pools  in a 10-mile radius of my house, and another one a couple of miles further. One of the nearby ones is our winter training place, 3 lanes for the tri club on Tuesdays and one on Thursdays. One of the others is our summer pool - which is reserved exclusively for our club's masters group two evenings a week...........and people wonder why I live in Germany?


30/03/2009 at 20:41

Well I live in Paris and also have a reasonable supply of great pools. I only go occasionally (about once every 6 weeks). Thanks to my running stamina I can pretty much swim as long as I fancy and usually that 80*50M (4km). However I'm really slow, mixing front crawl and breast stroke. Usually it yakes me 40 mins. per KM.

Any tips on how I could get faster much appreciated.

WildWill    pirate
30/03/2009 at 21:43
go more often
30/03/2009 at 22:36
OO try and drop the breast stroke and just do front crawl.  I got faster doing that. 
30/03/2009 at 22:39
Thanks Blondie. My crawl is faster but I can't do it for long, need a rest every few lengths- just training I guess and some coaching, read back in the thread a bit and that seems to be a common theme.
PSC    pirate
31/03/2009 at 08:32
OO, sounds like you are going into oxygen debt if you are having to stop every couple of lengths.  Slow down........ as in slow your stroke rate down.  What breathing do you do - bilateral (every 3rd stroke) or every other stroke?  Practice counting strokes so that you know how many you do a length when swimming at a sensible training pace.  Then stick to that stroke count.  Get some coaching to make your stroke more efficient...  bent arm uderwater, high elbow in recovery, long glide phase etc etc... all these elements help to  make you more efficient (ie faster and less energy).  And, as Will says, the more time you spend in the water, the better you get.........
31/03/2009 at 09:45

Yes I still have to stop for a breather every two to four lengths.  I've watched the coach teaching my children front crawl and when he shows them the water entry bit with his arm, he is pushing his whole shoulder as a follow through to the arm going into the water, and gliding that same arm. 

I've tried breathing every third stroke, but was too breathless and have settled on every other stroke on the same side now.  It's just trial and error to find what suits you. 

Oh and when I asked the coach why I couldn't do more than a couple of lengths before having to stop, he just said 'you're swim unfit - just swim more often'.  Mind you he is a p*ss-taker of a coach. 

Edited: 31/03/2009 at 09:48
31/03/2009 at 09:47
Olney one - just the same as running. To get faster you need to GO faster. Do intervals rather than just getting in and swimming the same set each time. Use what you know from running to structure a swim set with hard intervals and active recoveries.
WildWill    pirate
31/03/2009 at 15:03
I do 3 different sessions as 2 of them are in my lunch time so i have limited time, they are (normally) -

Drill Session - Warm up then drills
Interval Session - shorter intervals
long session - Longer intervals OR non stop swim

31/03/2009 at 16:01

Olney - listen to Dr. Nic, she's the resident Channel swimmer and knows a thing or two about training.

Our trainer gives us lots of fast intervals work as well as steady swims and some drills.

Edited: 31/03/2009 at 16:01
01/04/2009 at 07:34

Tri club swim last night was really really tough!

400m warmup
6 x (15m sprint/35m easy)
100m TT
200m recovery
200m TT
800m (200 normal, 100m left arm only, 100m right arm only, 200m breaststroke, 200m normal)
2 x 400m (100m fast, 100m fist drill, 200m catch-up drill with pull-bouy)

400m cooldown.

My 100m TT was another PB, 1:59:03 - that's my first ever swim under 2mins, and a whole 8 seconds faster than last week. Our coach is amazing, she said before the swim, you're going under 2min tonight, to which I thought "Huh". And I felt like I was really swimming poorly, thought I would get a slow time.

WildWill    pirate
01/04/2009 at 07:41
well done on the PB
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