How fast should I build up yardage?

RE: How fast should I build up yardage?

Former Member — Sun, 17 Jan 2010 15:52:36 GMT

What if you're training for long distance swimming? I want to be able to swim really long distances; I'd love to swim a 10 miler this summer. I just got back into it about 2 months ago, but I'm up to regularly swimming 3 miles. Should I cut back and worry more about technique? Should I take a lesson, to get someone else to check my form? Or, if I can swim 3 miles already, am I probably good to go?

RE: How fast should I build up yardage?

Former Member — Sun, 17 Jan 2010 06:36:00 GMT

Yardage is another interesting topic. The increase in yardage is usually used by coaches when swimmers adapt to stress (aren't getting faster). If you were a distance swimmer / triathlete you'd want to increase yardage in conjunction with increasing EVF strength and pace (repeats that duplicate your goal time at decreasing intervals). For instance, if your 500 time is 6 minutes and your goal is a 5:30you'd want to start repeating 100's at 1:06, 50's at 33 and 25's at about 16. Your rest interval would start at a point where you could hold those intervals (let's say a minute rest). When you can comfortably hold the goal time at that rest interval you would decrease the rest interval by 10 seconds and continue until you can repeat the swim's with 5 seconds rest (you get the point). If you're a sprinter, I'd have you repeat the above process and add more EVF strength gaining exercises. If you're satisfied with you stoke but your reaching consistent plateau's then add yardage appropriately but if you're dropping time, don't change anything ~ keep on doing what you're doing. As a coach, I’m reluctant to increase yardage for a swimmer who has a significant stroke flaw because it only reinforces that flaw. So, I have to correct the flaw (6 to 8 weeks of habit forming drills / work) before I increase yardage. I've always thought that cookie cutter yardage can be a killer for swimmers who have significant stroke flaws. As a swimmer, to be asked to swim a lot of yardage when your stroke it terrible could be very frustrating. As a coach I get almost nauseated watching a swimmer swim more than 50 yards with a stroke flaw that is killing their potential. I can run a practice and feel great when I tell a swimmer they can rejoin their teammates when they can show me the correction to their significant stroke flaw because I know it's going to help them much more than the yardage they're missing. If you're a sprinter, add 100 to 200 race pace yards to your workout and proportional amount of techincal yards. If you're a distance swimmer add 200 to 500 race pace yards and a proportional amount of technical yards. When you reach a plateau it may be time to increase your yardage again. Rest and recovery must be considered as yardage increases. Not giving yourself enough rest to recover can induce plateaus and your coach will be watching that for you and advising you. Anyway, that's my two cents. Hope it helps and good luck, Coach T.

RE: How fast should I build up yardage?

Former Member — Thu, 14 Jan 2010 16:40:07 GMT

Me too! :) I *heart* the "Master's Option"!!!! :applaud:

RE: How fast should I build up yardage?

Former Member — Thu, 14 Jan 2010 16:36:56 GMT

I live very, very far north, on the border of WI and the UP. I like to think of it as the north pole. We get snow and I have to shovel it before I can drive on it. :p Good point. I guess there's no rush. Shovel the driveway? Anyway, take your time. You have many years left to bump up the yardage.

RE: How fast should I build up yardage?

Former Member — Wed, 13 Jan 2010 16:55:18 GMT

I am tired and sore too. Now I don't feel like such a lump! Thanks for the advice, I really appreciate it. :) I just started in Nov. after a 20-year layoff. I averaged 10k/wk on 4-5 days of swimming that month and bumped it up to 15k/wk on 5 days in Dec. I am tired and sore but the rapid progress I've made is not only noticeable in my physique, but in ability to swim a hard practice and in my times. I am not adding any yardage this month, but am going to start strength training. I think the important thing is to alternate hard/easy workouts and strategically place those days off so that you do not overdo it and injure yourself. On days when I feel really good in the pool I swim longer and get in more yards and do more quality sets. Then there are the days when I feel not so great and I just cut back and do a lot of drills. Sleep, diet and stretching are important too, three factors I know I really need to work on. (How crazy is it that probably the best thing I could do for my training right now is to get more sleep?)

RE: How fast should I build up yardage?

Former Member — Wed, 13 Jan 2010 16:51:23 GMT

OMG Thank YOU! :applaud: I have def. been trying to push it too fast. Now I don't feel bad I took this morning off. I'll try this for a few months and go from there! You standard rule of thumb is to think in terms frequency, intensity, and duration--and don't increase any one of these by more than 10 percent a week. Frequency: I would start off with three practices a week for now, and try to stick to this for a couple months before adding a fourth practice, if you ever do. Intensity: don't worry at all about swimming fast at this point--you should really concentrate on getting an aerobic base and getting your muscles and joints used to swimming again. Do this in a methodical way so you won't put too much strain on them till they've adapted to the new demands. Bottom line: no sprint training for a month or two. Duration: this is what you can gradually increase over time now, but again, stick to the 10 percent rule. Next week, see if you can do three practices of 1250 yards each. Break this down so that it includes a slow warm up and a slow cool down. Throw in a kick set, too. Something basic like: 100 swim, 100 kick, 100 pull: easy warm up 5 x 100 swim, resting 15 seconds at the end of each one 6 x 50 kick, resting 20 seconds at the end of each one 150 easy cool down total: 1250 Don't exceed this amount each practice next week. You can change up the distances in the sets--i.e., do 10 x 50 swims instead or 5 x 100. But keep the total distance per practice at 1250. If you get tired, take extra rest. The goal is to ease your body back into the new demands that are being placed on it! The week after, do the same basic concept but add another 100-150 yards per practice, so that you will be swimming 1350-1400 yards 3 times a week. It will take a month or two to work your way up to 2600 yard practices. At some point, you will reach a comfortable plateau for how many yards total you want to do (or have time to do) per practice. For a lot of masters, the 2600-3000 yard range seems to be about right. Once you get used to doing this distance, the next step is to gradually increase intensity--not for the whole practice, but for part of it. For instance, maybe you are now up to 10 x 100. Instead of doing these moderately easy without too much rest in between, start swimming each 100 harder, and taking more rest. Only when you are doing 3 practices a week that feature some good intensity sets consider adding a 4th practice. For what it's worth, you can get in pretty decent condition with just 3. Good luck!

RE: How fast should I build up yardage?

Former Member — Wed, 13 Jan 2010 15:39:57 GMT

When I started back, I began w/ 2k workouts, felt good about that so after a few weeks bumped up to 3k. That was a mistake. I backed it down to about 2.5k (this is for 45 mins in-pool) and then added yardage as I got faster and had time left in my routine. I agree with hofffam, focus in doing the right kind of workout for your goals, and the yardage will take care of itself.

RE: How fast should I build up yardage?

Former Member — Wed, 13 Jan 2010 15:16:16 GMT

Thanks for the advice! I think I'll take it easy to start and just shave off some of the yardage in the workouts. After the last two days, I was so sore this am I didn't go to the pool. I think I'll take it easy till I feel stronger!

RE: How fast should I build up yardage?

jeffsab — Wed, 13 Jan 2010 11:10:19 GMT

I just started in Nov. after a 20-year layoff. I averaged 10k/wk on 4-5 days of swimming that month and bumped it up to 15k/wk on 5 days in Dec. I am tired and sore but the rapid progress I've made is not only noticeable in my physique, but in ability to swim a hard practice and in my times. I am not adding any yardage this month, but am going to start strength training. I think the important thing is to alternate hard/easy workouts and strategically place those days off so that you do not overdo it and injure yourself. On days when I feel really good in the pool I swim longer and get in more yards and do more quality sets. Then there are the days when I feel not so great and I just cut back and do a lot of drills. Sleep, diet and stretching are important too, three factors I know I really need to work on. (How crazy is it that probably the best thing I could do for my training right now is to get more sleep?)

RE: How fast should I build up yardage?

jim thornton — Wed, 13 Jan 2010 11:05:18 GMT

You standard rule of thumb is to think in terms frequency, intensity, and duration--and don't increase any one of these by more than 10 percent a week. Frequency: I would start off with three practices a week for now, and try to stick to this for a couple months before adding a fourth practice, if you ever do. Intensity: don't worry at all about swimming fast at this point--you should really concentrate on getting an aerobic base and getting your muscles and joints used to swimming again. Do this in a methodical way so you won't put too much strain on them till they've adapted to the new demands. Bottom line: no sprint training for a month or two. Duration: this is what you can gradually increase over time now, but again, stick to the 10 percent rule. Next week, see if you can do three practices of 1250 yards each. Break this down so that it includes a slow warm up and a slow cool down. Throw in a kick set, too. Something basic like: 100 swim, 100 kick, 100 pull: easy warm up 5 x 100 swim, resting 15 seconds at the end of each one 6 x 50 kick, resting 20 seconds at the end of each one 150 easy cool down total: 1250 Don't exceed this amount each practice next week. You can change up the distances in the sets--i.e., do 10 x 50 swims instead or 5 x 100. But keep the total distance per practice at 1250. If you get tired, take extra rest. The goal is to ease your body back into the new demands that are being placed on it! The week after, do the same basic concept but add another 100-150 yards per practice, so that you will be swimming 1350-1400 yards 3 times a week. It will take a month or two to work your way up to 2600 yard practices. At some point, you will reach a comfortable plateau for how many yards total you want to do (or have time to do) per practice. For a lot of masters, the 2600-3000 yard range seems to be about right. Once you get used to doing this distance, the next step is to gradually increase intensity--not for the whole practice, but for part of it. For instance, maybe you are now up to 10 x 100. Instead of doing these moderately easy without too much rest in between, start swimming each 100 harder, and taking more rest. Only when you are doing 3 practices a week that feature some good intensity sets consider adding a 4th practice. For what it's worth, you can get in pretty decent condition with just 3. Good luck!

RE: How fast should I build up yardage?

Speedo — Wed, 13 Jan 2010 10:54:43 GMT

Don't lose your focus on technique. You might find that your drive to increase training causes bad things to happen. This is key. I would let the amount of yardage you can do, with good form, dictate how much you should be doing. I'm not suggesting you should stop at the first indication that your stroke is falling apart, but too much bad technique could put you on the benches due to injury. :2cents:

RE: How fast should I build up yardage?

Former Member — Wed, 13 Jan 2010 10:35:06 GMT

I agree with all of the above. Ease into it. I started super slow (800-1000yd) and have worked up to 1300ish yds 2-3x week with one 2500-3000 yd workout a week. I tried to push it too soon and wound up injured and doing nothing but kicking for 6 weeks. I also love doing the workouts posted on the forum, but always adjust the sets/yardage. Like 4x200 descend would kill me, so I'll do 4x100 or if I'm too tired/sore 2x100 or something like that. I *heart* the "Master's Option"!!!! :applaud:

RE: How fast should I build up yardage?

Former Member — Wed, 13 Jan 2010 07:31:08 GMT

Shovel the driveway? Anyway, take your time. You have many years left to bump up the yardage.

RE: How fast should I build up yardage?

Former Member — Tue, 12 Jan 2010 17:42:48 GMT

Ease your way in. Don't lose your focus on technique. You might find that your drive to increase training causes bad things to happen. You should also ask yourself another question - what is the correct amount of yardage? I think time in the pool might be more meaningful than yardage depending on what you are trying to do.