Im a good swimmer I swam in high school 10 years ago and im active in sports I just dont know what kind of work out to do to train in the next 4 weeks to swim the half mile leg of a sprint triathlon so any help will be great I can swim about a mile non stop right now just needing to do more to drop my time and get faster I havent timed it but I say I can probbly do it in 15 mins and want to be at a 12 or 13 min
Getting used to swimming in open water would be good if possible. Differences, no lane lines, can't see, have to lift head to sight. But if only pool training is available, try some short sets, where you pick an object at the end of the lane and sight it by lifting your head once per length. Also, try swimming with eyes closed to see how long you can maintain the straight line.
With regards to getting faster, I use the open water workouts on the forum. I'm not preparing for anything longer than a 5K this year so I don't do the full workouts, but I abbreviate them accordingly. The only thing that's added speed for me is mixing in those VO2 and sprint workouts on that forum. 4 weeks isn't long, but perhaps you can shave a few seconds off of the per 100 pace.
Getting used to swimming in open water would be good if possible. Differences, no lane lines, can't see, have to lift head to sight. But if only pool training is available, try some short sets, where you pick an object at the end of the lane and sight it by lifting your head once per length. Also, try swimming with eyes closed to see how long you can maintain the straight line.
With regards to getting faster, I use the open water workouts on the forum. I'm not preparing for anything longer than a 5K this year so I don't do the full workouts, but I abbreviate them accordingly. The only thing that's added speed for me is mixing in those VO2 and sprint workouts on that forum. 4 weeks isn't long, but perhaps you can shave a few seconds off of the per 100 pace.
