Can someone give me some quick advice. I was a swimmer in college until 2 years ago swam in triathlons. I have been asked to swim in a couple of tri's (sprint distance) in 1 month and need to know how to get ready for that. What milage to put in, 1x or 2x per day etc.
Thanks
Dawna
Former Member
How far will you swimming?
Have you kept in shape (not swimming shape, but in shape)?
I have kept in decent shape. The distance is 500 Yards and I could complete it, but not with much speed. My arms would probably tire at the 200 yard mark.
I still ride the stationary bike 4x / week and lift. I want to not just finish, but to be cometitive as it is a team event and swimming is last in one of the tri's. The are both indoor pool swims.
For a 500 I would practice once a day 4-5 times a week. I would do about 4000-6000 yards/meters of varying sets. The main sets focussing on distance. Sets such as:
6x500 on 7:00 descend 1-6
20x200
5 on 1:30
5 on 1:25
5 on 1:20
5 on 1:15
3x1000 on 14:00 descend 1-3
30x100
8 on 1:30
10 on 1:25
12 on 1:20
Also check out the workouts forum for more workouts designed for distance training. Hope this helps :)
Guys,
Thanks so much for your advice. I am the only swimmer in the triathlon although someone else will do the bike and run.
Doc - I'm not sure I can swim 4000 right now. Can I half it to begin with or is that not the best way?
Dawna
Dawna -- Do a bunch of 200s at a pace that allows you to sustain about 8 of them with 15-20 seconds rest in between. That'll be 1600 yards, and will leave you room for some warmups and some cool downs. At first you won't be able to do them very fast -- or maybe not even complete 8 of them. Given what you have shared about yourself in this thread, I think you will have achieved a nice goal if you can get to a point where you are doing 8 of these in one session at a pace that you would want to do the 500 in. Especially if you only have a month to get there.
Taper off a few days before the event, and I think you'll be surprised with yourself the day of the race. With some adrenaline and some swimmers pacing you, you'll probably find that you finish the 500 at a pace faster than you've been training for.
Originally posted by dawna
Doc - I'm not sure I can swim 4000 right now. Can I half it to begin with or is that not the best way?
Just do as much as you can. Work your way up. But remember - if you don't push yourself to your limit, you won't improve :cool:
