How do I achieve the 1k in 15 min? How to prepare for 4k OW?
Former Member
Hey experienced swimmers, really need your help; 40 year old dude here who only recently returned to swimming.
Currently swim 100m in 1minute 21, 1k in under 17 minutes and 2k in about 34 minutes in a 25m pool without pushing myself too hard... Goal is 1k in 15 min in the shortish term - and I want to do a 4k OW swim in 11 months' time.
Major restrictions: No Masters, squads, coaching or even lane ropes where I live at the moment (Bavarian village), and only can train 2-3 times a week for about 1.5 hrs in a 25m pool (though there is a 50m one outdoors in summer.) Have kickboard and paddles for drills but nothing else.
Thanks in advance - all and any advice on training, plans, tools, drills and even nutrition appreciated!
Any hints on improving my technique without a coach or trainer?
Thanks again, really appreciate all the advice.
You ARE busy. Still if you can find a way to swim 3 1 - 1.5 hour practices per week and 1, 2 or 3 short practices, you'll be better off and likely to improve faster. It's also something you can do in spurts or as your goal approaches. The more you swim each week the more likely you are to reach your goal.
Just a little 15 or 30 minute work out is better than nothing
get in, warm up, do a few hard fast swims then leave.
like 500 easy,
then 12 x 50
odds FAST on :40
evens easy on 1:20
Watch youtubes and copy the technique of great swimmers
Have a friend film you swimming, put it on youtube and ask folks to comment.
Read Swim Faster Faster and Apply ideas from it
ASK ANDE offers many ideas
Here's my old blog with many workouts
Any hints on improving my technique without a coach or trainer?
Thanks again, really appreciate all the advice.
You ARE busy. Still if you can find a way to swim 3 1 - 1.5 hour practices per week and 1, 2 or 3 short practices, you'll be better off and likely to improve faster. It's also something you can do in spurts or as your goal approaches. The more you swim each week the more likely you are to reach your goal.
Just a little 15 or 30 minute work out is better than nothing
get in, warm up, do a few hard fast swims then leave.
like 500 easy,
then 12 x 50
odds FAST on :40
evens easy on 1:20
Watch youtubes and copy the technique of great swimmers
Have a friend film you swimming, put it on youtube and ask folks to comment.
Read Swim Faster Faster and Apply ideas from it
ASK ANDE offers many ideas
Here's my old blog with many workouts
