I started swimming 2 years ago as part of doing triathlon (please, no one beat me up). Up to this point while I've taken swimming somewhat serious I've certainly let biking and running be my focus while just trying to be an "okay" swimmer. Currently, I swim 10@100 at around 1:25 ish (I don't leave at 1:25 by my actual swim time is 1:25 per 100) with a god-awful flip turn. My volume starting this season is roughly 8 - 10k/week.
I really want to start putting more emphasis on swimming and becoming a better swimmer. I enjoy swimming and think there is a lot ahead of me. I met with a good swimmer and he is starting to point me in the right direction. The first thing we are doing is just upping my volume. I'm going to start putting in 12 - 15k each week.
My question for the good swimmers is: are there volume levels where you noticed improvement in your swimming. I mean, for example, when you starting putting in X yards per week consistently you noticed an improvement in swimming. I know this is probably different for everyone but I just wanted to get a general feel...
I know I can translate this into running - when I hit 50 miles a week I can feel the difference in my running. And from there it is usually in 10's for me. 60 miles a week and 70 miles a week.
Thanks.
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Former Member
Since you are a triathlete, volume actually does matter to you.
My 50 free has been steadily improving since I started swimming again. I think I am technically a better swimmer than I was 2 years ago.
On the other hand, I would say my 200 free was probably better a year ago than it is now.
A year ago, I trained 5 days a week, 4-5k yards a day, mixed stroke in about 75 minutes. My conditioning was much better than it is now.
For the last year I have been training 3x/week at 3k mostly free, 1x/week at 2k sprint free and 1x/week 4-5k aerobic free.
My recommendation to you is to try to increase your time in the water to between 60 and 75 minutes 3x a week. Even though you are a triathlete first, I think you should train mixed stroke and kick without fins on the shorter kick sets. Do IM sets but substitute one armed drill for the fly. Breaststroke and backstroke are both valuable tools during an open water swim and a strong 200 yard kick will get you up and out of the water with your legs pumped full of blood ready for your transition. In addition, training mixed stroke will make it easier to keep your heart rate up the entire practice, since you are mainly concerned with the aerobic side of swimming, while providing you with variety and a break from the shoulder stress that can come from all free.
On the freestyle sets, really work to keep your rest short and keep dropping the interval you train on. Track your performance on your free sets and try to improve week over week.
I think over time this will allow you to add yardage and get to 4k/75 minute workouts, which should give you a good base for your swim leg, and then you can start discuss more specific strategies to get faster.
That seems like sound advice - I've been doing just that = 4 - 4.5k per workout. And trying to squeeze in a 4th shorter swim for frequency.
Since you are a triathlete, volume actually does matter to you.
My 50 free has been steadily improving since I started swimming again. I think I am technically a better swimmer than I was 2 years ago.
On the other hand, I would say my 200 free was probably better a year ago than it is now.
A year ago, I trained 5 days a week, 4-5k yards a day, mixed stroke in about 75 minutes. My conditioning was much better than it is now.
For the last year I have been training 3x/week at 3k mostly free, 1x/week at 2k sprint free and 1x/week 4-5k aerobic free.
My recommendation to you is to try to increase your time in the water to between 60 and 75 minutes 3x a week. Even though you are a triathlete first, I think you should train mixed stroke and kick without fins on the shorter kick sets. Do IM sets but substitute one armed drill for the fly. Breaststroke and backstroke are both valuable tools during an open water swim and a strong 200 yard kick will get you up and out of the water with your legs pumped full of blood ready for your transition. In addition, training mixed stroke will make it easier to keep your heart rate up the entire practice, since you are mainly concerned with the aerobic side of swimming, while providing you with variety and a break from the shoulder stress that can come from all free.
On the freestyle sets, really work to keep your rest short and keep dropping the interval you train on. Track your performance on your free sets and try to improve week over week.
I think over time this will allow you to add yardage and get to 4k/75 minute workouts, which should give you a good base for your swim leg, and then you can start discuss more specific strategies to get faster.
That seems like sound advice - I've been doing just that = 4 - 4.5k per workout. And trying to squeeze in a 4th shorter swim for frequency.
