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confidence building swim sets for triathlon
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trailbait
Sep 9, 08 11:23
Post #1 of 14 (636 views)
confidence building swim sets for triathlon
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I am without a swim coach for part of the summer and try not to lose all of my swim fitness during that time. I'm looking for ideas for main swim sets. Here is one that really boosted my confidence earlier this year:
6 x 100 as 2x100 on 1:50, 2 x 100 on 1:40, 2 x 100 on 1:30 (30 seconds rest then repeat 5 times for 3000 total)
You can adjust for your swim speed so that the last 2 x 100 has no rest in between 100s.
Other great ideas?
Erika
http://tribabe.com
http://teamxantusia.blogspot.com/
TriStrut
Sep 9, 08 11:42
Post #2 of 14 (622 views)
Re: confidence building swim sets for triathlon [trailbait]
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If you want to increase your swimming endurance, one of my favorites was to do something along the lines of:
600-500-400-300-200-100.
The 500 should be faster than the first 500 of the 600. The 400 should be faster than the first 400 of the 500. The 300 should faster than the first 300 of the 400, etc.
You can of course modify it - start the progression at more yards (say 700), or at less yards.
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Go that way really fast. If something gets in your way, turn.
jenhs
Sep 9, 08 11:53
Post #3 of 14 (614 views)
Re: confidence building swim sets for triathlon [trailbait]
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My suggestion for a fun workout that includes workouts on the deck.
4 x 200 with 1:30 plank between 400s
4 x 100 with 20 squats between 100s
4 x 50 with 10 pushups between 50s
4 x 25 sprint with 15 cruches between 25s
Add warm-up and cool-down as desired.
My Masters coach loves to throw this at us occasionally. I'm usually a bit sure the next day.
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Ultraman Canada Relay 2009!
(I got suckered into the run leg)
Jenhs
tigerchik
Sep 9, 08 12:07
Post #4 of 14 (600 views)
Re: confidence building swim sets for triathlon [trailbait]
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search the swim challenge threads on the main forum, I've posted so many workouts with main sets you can pick and choose from there.
favorites, 8 x 300 desc on 4:15... 20 x 100 on 1:15-1:20 + 8 x 25 fly... 5 x 400 desc on 5:15... 3 x 800 on :45 rest, desc the first by 200, neg split the second, 3rd is at the pace from the second half of the second one
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"You should know what you stand for, not just what you're against."
-Speak
BeeHunter
Sep 9, 08 12:29
Post #5 of 14 (591 views)
Re: confidence building swim sets for triathlon [trailbait]
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Other great ideas?
I like to get a large pizza and a cooler of beer. Put pizza on one end of the pool and the beer on the other and see how fast I can go beer - pizza - beer - pizza - beer - pizza. People look at me funny but they are just jealous.
KeepOnGrinding
Sep 10, 08 11:46
Post #6 of 14 (489 views)
Re: confidence building swim sets for triathlon [BeeHunter]
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Personally I think 8 *300 is redic. Most triathlete swim sets are super soft.
your better off throwing in some negative split sets.
also-
www.usms.org
check out the forums. some really good coaches post weekely sets that are geared towards swimmers, but that will pay off in the OW.
PirateGirl
Sep 10, 08 13:42
Post #7 of 14 (468 views)
Re: confidence building swim sets for triathlon [trailbait]
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Here are 2 that I like:
500-1000 Warmup
200
300
500
300
200
All on the same 100 pace
Each interval should be negative split and the second 300 and 200 should be faster than the first.
If you want to increase the distance you are swimming add 2x 50 between each interval. Do these as 'active recovery'.
The other one I like is;
500-1000 warmup
500
1 x 100
400
2 x 100
300
3 x 300
200
4 x 100
100
5 x 100
The 100s should be faster than you are comfortable doing, and the 500, 400, 300, 200, 100 are at a moderate pace, but not too slow.
I'm off to the pool to do the first one...I'm hoping to survive it...haven't swam much in the last month and need to make sure I can survive the swim in Kona!
What Am I Up To?
kitkat
Sep 10, 08 14:17
Post #8 of 14 (460 views)
Re: confidence building swim sets for triathlon [trailbait]
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thanks for this thread. even tho I'm concentrating on running right now I still try to hit the pool Very good training advice/sets here.
N~
Khai
Sep 10, 08 15:23
Post #9 of 14 (454 views)
Re: confidence building swim sets for triathlon [BeeHunter]
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Other great ideas?
I like to get a large pizza and a cooler of beer. Put pizza on one end of the pool and the beer on the other and see how fast I can go beer - pizza - beer - pizza - beer - pizza. People look at me funny but they are just jealous.
3-5 lengths and they're clearing the pool...
<If you're gonna be dumb, you gotta be tough>
Get Fitter!
Proud member of the Smartasscrew, MONSTER CLUB
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tigerchik
Sep 10, 08 17:12
Post #10 of 14 (443 views)
Re: confidence building swim sets for triathlon [KeepOnGrinding]
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"I think 8 x 300 is ridiculous."
You're entitled to your opinion. I'm usually one of the first girls out of the water so I must be doing something right.
_________________________________________________________
"You should know what you stand for, not just what you're against."
-Speak
deee
Sep 10, 08 17:19
Post #11 of 14 (439 views)
Re: confidence building swim sets for triathlon [KeepOnGrinding]
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Personally I think 8 *300 is redic. Most triathlete swim sets are super soft.
your
better off throwing in some negative split sets.
also-
www.usms.org
check out the forums. some really good coaches post
weekely
sets that are geared towards swimmers, but that will pay off in the OW.
I think poor grammar/spelling is redic.
______________
cuds is retired.
FeS
Sep 10, 08 17:27
Post #12 of 14 (438 views)
Re: confidence building swim sets for triathlon [trailbait]
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My coach used to have us do long sets on descending time intervals. This one is one of the longer ones (3500 total), but I loved doing it:
5x100 @ 1:30
4x200 @ 2:40
3x300 @ 3:50
2x400 @ 5:00
1x500 @ 6:10
Basically we would start on a reasonable time interval for the 100 (1:30 in this example), then add a faster time interval for each 100 that gets added (1:10 in this example).
For speedier sets, I love doing drop-a-second 50's. Start on the 1:00 interval, then descend until you miss two consecutive 50's. The problem with this set is trying to remember your send-off time!
Sets like 4x400 IM are also good for building confidence for me. I stick at fly, but being able to get through 400 yds during a workout always makes me feel good about it.
KeepOnGrinding
Sep 10, 08 19:33
Post #13 of 14 (423 views)
Re: confidence building swim sets for triathlon [FeS]
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Quote
"I think 8 x 300 is ridiculous."
You're entitled to your opinion. I'm usually one of the first girls out of the water so I must be doing something right.
I agree. Writting a swim set is highly individual. Im a USA swim coach as well as a masters swim coach. But its been my experience as well as a first hand experience that 8 of anything other than 100s - 200s is just boring. While I would write something along the lines of Ghiagirls set, I dont see myself writting 8 *300, but if it works for you then by all means stick to it. I wasnt trying to instigate.
YVR K
Sep 10, 08 22:37
Post #14 of 14 (411 views)
Re: confidence building swim sets for triathlon [trailbait]
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I can't count worth sh(* on my own so I tend to stick to 200s. For the last 25 in each 200 I do a part of IM. That way I can remember how many 200's I've done and I get a bit of fly, back,and breast in the set too.
I can't say it builds my swimming confidence but it keeps me honest and in the pool swimming.
I start back up again with my coach on Friday and I'm very happy about that. I haven't been coached since the end of MAY! Mind you I did have a PB in the swim at IMC this year and made the DVD stating that exact fact. Now imagine if I had had a coach all summer long.
K
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