triathlon

Hi Lauren, I would like to offer you some suggestions. You don't say how long it's been since you swam in high school, and that will influence how quickly you should try to build yardage in the short time you have to prepare. If you are truly at square one, you do not have time to work on speed, so I would recommend this: You have about 16 workouts till the race. Do a program of sets where you increase your distance as gradually as possible and still get some work at the distance you must race. For instance: day 1: 10 x 50 2 x 100 6 x 50 total 1000 day 2: 8 x 50 4 x 100 6 x 50 total 1100 By week 4 or 5 you might want to be here: 2 x 100 2 x 200 2 x 400 4 x 50 total 1600 Set a rest interval between 15 - 30 seconds (shorter for the shorter distance) Swim each rep at a strong but comfortable rate. By week 6 you might want to have a 1 x 1000 in the workout. It is probably not necessary, or even a good idea for you to swim more than 2000 in a workout for these 2 months. By week 7 you should swim the race distance for time (not sure how many yards or meters .4 miles is). Again, swim at a comfortable pace that you feel you will be able to maintain throughout. Knowing your time will help you seed yourself properly and will give you an idea of what to expect. If you have never swam in open water (I don't mean splashing about!) then it is imperative that you get some open water experience BEFORE RACE DAY! If possible, swim the race course, or at least get a swim in at the same body of water. Swimming in a murky lake or scarier yet, the ocean, is nothing like swimming in a pool. What's more, a triathlon swim start is a very violent thing! There can be a lot of contact which can be very disconcerting. If you seed yourself at the back, a very good stategy is to wait a few moments after the gun and let the pack go on ahead. At the Danskin tri's, I always tell beginners: Be prepared to panic! Imagine you get bumped in the head and your goggles fill with water. Then as you go for a gasp of breath you inhale a bunch of the lake. Now you can't see, can't breath and there are bodies thrashing all around. There is no side to grab, no bottom to stand on (and Lord knows what monsters beneath!) Don't get me wrong, I love open water!!! If you are prepared for the anxiety that open water can create, you can take steps to quell a welling sense of panic. Relax, turn on your back, if needs be, and remind yourself -- yes, I know how to swim! Another skill you will want to begin to develop is spotting. I don't like lifting my head and often don't see anything when I do, but that is the most efficient way to keep track of where you are heading. I use the shoreline if the swim is parallel to it, and also take a couple of breaststrokes every 10 - 15 freestyle strokes. Well, how I do go on! I wish you good luck in your training and on race day. Remember to relax, stay focused and keep pushing! Most of all, have fun! Best regards, Kim

Hi Lauren, I would like to offer you some suggestions. You don't say how long it's been since you swam in high school, and that will influence how quickly you should try to build yardage in the short time you have to prepare. If you are truly at square one, you do not have time to work on speed, so I would recommend this: You have about 16 workouts till the race. Do a program of sets where you increase your distance as gradually as possible and still get some work at the distance you must race. For instance: day 1: 10 x 50 2 x 100 6 x 50 total 1000 day 2: 8 x 50 4 x 100 6 x 50 total 1100 By week 4 or 5 you might want to be here: 2 x 100 2 x 200 2 x 400 4 x 50 total 1600 Set a rest interval between 15 - 30 seconds (shorter for the shorter distance) Swim each rep at a strong but comfortable rate. By week 6 you might want to have a 1 x 1000 in the workout. It is probably not necessary, or even a good idea for you to swim more than 2000 in a workout for these 2 months. By week 7 you should swim the race distance for time (not sure how many yards or meters .4 miles is). Again, swim at a comfortable pace that you feel you will be able to maintain throughout. Knowing your time will help you seed yourself properly and will give you an idea of what to expect. If you have never swam in open water (I don't mean splashing about!) then it is imperative that you get some open water experience BEFORE RACE DAY! If possible, swim the race course, or at least get a swim in at the same body of water. Swimming in a murky lake or scarier yet, the ocean, is nothing like swimming in a pool. What's more, a triathlon swim start is a very violent thing! There can be a lot of contact which can be very disconcerting. If you seed yourself at the back, a very good stategy is to wait a few moments after the gun and let the pack go on ahead. At the Danskin tri's, I always tell beginners: Be prepared to panic! Imagine you get bumped in the head and your goggles fill with water. Then as you go for a gasp of breath you inhale a bunch of the lake. Now you can't see, can't breath and there are bodies thrashing all around. There is no side to grab, no bottom to stand on (and Lord knows what monsters beneath!) Don't get me wrong, I love open water!!! If you are prepared for the anxiety that open water can create, you can take steps to quell a welling sense of panic. Relax, turn on your back, if needs be, and remind yourself -- yes, I know how to swim! Another skill you will want to begin to develop is spotting. I don't like lifting my head and often don't see anything when I do, but that is the most efficient way to keep track of where you are heading. I use the shoreline if the swim is parallel to it, and also take a couple of breaststrokes every 10 - 15 freestyle strokes. Well, how I do go on! I wish you good luck in your training and on race day. Remember to relax, stay focused and keep pushing! Most of all, have fun! Best regards, Kim