Swimming - Triathlon - Runner's World

Hilly

21/09/2003 at 15:33

Hi all,
been to the pool this morning and for a change I did 100 metres warm-up followed by 2x400 metres fast(ish) and then 2x 200 metres sprint pace for me and a gentle 50 metres cool-down. Normally I just swim straight lengths all at one pace, but found this much easier today.

Have you got some good sessions to build endurance and speed to share please.

I only swim once a week at the moment as that's all I can fit in. I was going to a swim club where they did lots of short fast stuff, but felt they were quite unfriendly and just didn't enjoy going so stopped! I am hoping to fit another swim in as my local pool does a dawn dippers session, but until then I need to do endurance and speed in one session.

WildWill..... pirate

pirate

21/09/2003 at 15:41

Hilly

Have a look at http://swimming.about.com/library/weekly/aa070900a.htm

Hilly

21/09/2003 at 20:40

Thanks WW.

Lots to read there!

ed_m (a.k.a. ultra bunny)

22/09/2003 at 09:43

last night's session:

warm up:
300 crawl rest
100 breast
rest
100 crawl
rest

main set:
50 kick
30sec rest
100 pull
30sec rest
150 crawl
30 sec rest

repeat main set *3 in my case

(really didn;t enjoy the kick! i have alot of running miles in my legs at the moment and had done an hour prior to the swim)

RobB

22/09/2003 at 12:30

Ed - your warm up is my whole routine!

ed_m (a.k.a. ultra bunny)

22/09/2003 at 13:40

don't despair RobB.... this time last year i only dreamt of such distances.

i turned up to the same coached sessions as i started again last night, a year ago, barely able to drag myself 25m.

and now i'm looking forward (albeit grudgingly) to my 4th and final tri of the year (including one open water event).

had lots of compliments last night on my progress.. really encouraging :)

if i can do it... anyone can.. i wasa total water-phobe.

now there's inspiration for ya!

ed

22/09/2003 at 13:42

[sits this one out until can manage at least a length]

Hippy Chick

22/09/2003 at 14:04

I really want to learn to swim properly!

I get in the pool once a week and do breast stroke for about 500 metres and thats it!!

The pool is only 15m long so no good for serious swimming!

Need to get in a decent size pool and practice my front crawl technique!

Dr Nic Twinks

22/09/2003 at 14:11

Hilly, hows about a pyramid session, something like (adjust to your level)

Warm up (400m?)
Main set:
8x25 sprint (hard as poss)
4x50 slightly less hard
2x100 steady
1x200 steady, slower
2x100
4x50
8x25
Swim down (200, concentrating on form, or even just doing slow drills)

That kinda thing anyway. Incorporates really fast tough stuff and endurance. Easy to remember, and simple for starters.

22/09/2003 at 14:19

tonight hoping to do:

400m crawl warm up

5*200m crawl - concentrating on something different each set - so - set one concentrating on horizontal balance and the swimming downhill feeling. set two concentrating on dipping hand into water just in front of head. set three on reaching as far as possible. set four on rotation. and set five on putting it all together.

4*50m sprints (cos I'll be bored of this technique stuff by then)

200m swim down

not sure how much i'll get done as godzilla is coming swimming with me. i promised to time his 400m and help him work on front crawl technique - especially learning not to sink.

WildWill..... pirate

pirate

22/09/2003 at 14:49

LOL

ed_m (a.k.a. ultra bunny)

22/09/2003 at 15:42

hi dr nic *curtsey*

i used to do a pyramid thing..

100m
200m
400m
200m
100m

1km in total.. quite satisfying

LizzyB

22/09/2003 at 15:50

Another one for the swimming gurus .... I'm injured at the moment, can't run, so have been swimming every day... did my first 'non stop mile' of front crawl yesterday .. dead chuffed.

BUT!

My shoulders and upper back are now SOOOOO tense! What stretches should I be doing before and after swimming, or to get rid of the stiffness?

BTW I do warm up and cool down before and after each swimming session (although I'm so slow my whole session is one big warm up!)

RobB

22/09/2003 at 16:21

Me too - mine got so bad in my last tri that I to drop out of the swim so I could at least do the bike & run legs.

I think it's more work-related than anything to do with not stretching enough
:-(

moosey

22/09/2003 at 16:36

stretch stretch stretch. shoulders, biceps, triceps. and I always finish off by stretching my back in the pool before getting out (curling into ball) and cool down i do a couple of kick lengths whilst strthcing arms/ shoulders at same time. can you persuade someone to rub your back for you?

MMmmm Universal Twinkler

22/09/2003 at 16:37

I know how Zil feels... but it can be done!!

moosey

22/09/2003 at 16:41

although, lizzy b, your soreness is possibly due to it being an extra long session for you. ie treat it as though you'd just done your first v. long run, and expect your muscles to react accordingly. take a day off, then maybe the following day go for an easy 20min.

ed_m (a.k.a. ultra bunny)

22/09/2003 at 16:45

we got taught to do various wacky pre-mobility exercises before swimming....

rolling shoulders slowly, individually, together & in both directions.

same for the ankles, drawing circles in the air with your feet (more difficult to do both together here).

very dodgy looking rotating pelvis thing

and a funny bandy knee twisting thing!

Dr Nic Twinks

22/09/2003 at 16:49

Lizzy, I normally just do shoulders (pull straight arm across chest with other hand)...sometimes tricep (point elbow in air and put hand down behind back), chest (hands together behind back - always the boys' favourite) and upper back (like chest only hands in front, together, trying to reach forward as far as poss whilst curving upper back round)

Ed - nice curtsey! Thanks!

Dr Nic Twinks

22/09/2003 at 16:50

Or yes, as Moosey says, a back massage :-))