RE: Help With My Training Pyramid

Zurn — Wed, 09 Feb 2011 06:52:41 GMT

Hypoxic swimming is very hard. You need to relax, don't push your tempo you will use more oxygen. Use a steady stroke with minimal kick. Stretch your stroke out and work on slowly blowing air out between breaths. Start with smaller distances. Try something like: 4x25m only 5 breaths per lap (if this is too easy start at 4) 4x25M only 4 breaths per lap 4x25m only 3 breaths per lap 4x25M only 2 breaths per lap 4x25m only 1 breaths per lap 4x25M only 0 breaths per lap Using a send off that will give you :05-:07 sec rest between 25m and :30-1:00 between sets. You could do the same with 50m swims, just do 2x50m using the same method as above. I’d stick with 1 breath per lap, or at least 1 per 50m… I'd also work some longer swims like 400-800m using a breathing pattern that is hard for you, like every 5 or 6 strokes the whole way. This will help you learn to control your breathing. You could even put on some paddles and a pull buoy to do this swim. Again, keep it stretched out and blow out your air between breaths. It's not something that comes over night; it takes a long time to work on. Just getting in better shape and being a stronger simmer will help as well. So do some interval sets as well, like 12 x 100 (since that is the distance will have to cover) on a send off that will give you :08-:10 seconds reset per 100m. Doing the little things will help as well, don’t breath going into walls or coming out. Like during warm-up, don’t breathe when inside the flags going into or coming off the walls. This will help train you to swim with less oxygen as well. Depending on how long you have to train for this set, doing a combination of the stuff above should help you. Just plan it out and attack it in phases, set some goals. Like try to do 1 50m swim on Friday with no breaths. Then next week, after doing some of the work above, see if you can do 2 in a row with :30 sec rest. Then try for 3 the third week. You will get there. Hope that helps…