HI!
I am kind of new to swimming, and in particular programming. I used to be on a team, aka the coach would just tell us what to do. Anyway, I am starting to participate in triathlons and was referred to Masters swimming programs. My training involves 3 days worth of swimming between 20 and 70 minutes long. The "short" swims are meant to be faster days, while the "strength" swims are for medium, stroke and kicking, and finally the "long" swims are more for endurance.
I want to make sure I can build some speed, instead of just doing a bunch of distance stuff. Does anyone know good triathlon training programs?? ANY help would be greatly appreciated!
Parents
Former Member
Hi,
The best triathlon specific swim workouts i've encountered have all been layed out in a similar fashion.
Warm-up (up too 1000m, incorporating drills, other strokes, and bands only swimming - should feel easy, cept for bands only which just hurts!)
Moderate set (between 500-2000m) - Can consist of either broken set (eg. 4*200fr then 8 *100fr) or straight swim (eg. 800fr) If you can go pretty hard and hold say 1.15's/100m, then this should be done at say 1.25-1.30/100m pace. Just use your initiative on leaving times (should be about 10-20secs after you get in, you know what a moderate pace feels like.
Pull/Paddles set (between 500-2000m) - Just straight pull and paddles set, usually just straight steady swimming, you can push it if you like though - or even better use a band.
Hard set (Between 500-2000m) - Same as moderate set style, cept doing it harder, decending sets are the best to incorporate here. Rest should be more like 5-15secs.
You can mix it up as well. I like doing the moderate set, then mixing the pull and hard set together, (eg 400fr on 5.00 - 4*200fr pull on 3.00 - 200fr on 2.20 - 2*200fr pull on 3.00 etc.. etc..)
You should finish off with an easy warm down (100-400m), just easy backstroke preferably.
Hope this is of some help.
Mark
Reply
Former Member
Hi,
The best triathlon specific swim workouts i've encountered have all been layed out in a similar fashion.
Warm-up (up too 1000m, incorporating drills, other strokes, and bands only swimming - should feel easy, cept for bands only which just hurts!)
Moderate set (between 500-2000m) - Can consist of either broken set (eg. 4*200fr then 8 *100fr) or straight swim (eg. 800fr) If you can go pretty hard and hold say 1.15's/100m, then this should be done at say 1.25-1.30/100m pace. Just use your initiative on leaving times (should be about 10-20secs after you get in, you know what a moderate pace feels like.
Pull/Paddles set (between 500-2000m) - Just straight pull and paddles set, usually just straight steady swimming, you can push it if you like though - or even better use a band.
Hard set (Between 500-2000m) - Same as moderate set style, cept doing it harder, decending sets are the best to incorporate here. Rest should be more like 5-15secs.
You can mix it up as well. I like doing the moderate set, then mixing the pull and hard set together, (eg 400fr on 5.00 - 4*200fr pull on 3.00 - 200fr on 2.20 - 2*200fr pull on 3.00 etc.. etc..)
You should finish off with an easy warm down (100-400m), just easy backstroke preferably.
Hope this is of some help.
Mark
