i have often read posts by fleck saying that to be faster you should train for one specific sport occasionally. i agree with fleck and due knee tendonitis/meniscus i’m ready to put this theory to the test with my swimming.
My question is how should i structure my swim workouts to maximize the benefit over the next month. I have time to train and access to masters every day.
How much volume, intensity do swimmers do on a weekly basis?
3 workouts per week 9k-10.5K total
2 workout drill, 1 workout LSD and minor drills
.
There are probably people who go to your masters workout every day or maybe 6 dayss a week - try that. If it’s an actual coached workout the coach can/should provide some input into how you should micro-periodize your efforts within the context of the planned workouts over the weeks. In fact, if the coach is good the program may well be designed from the outset to be effective for those who attend daily. As to how much volume - if it’s a 90 minute workout and you do the warmup and cooldown then depending on your speed you’re probably looking at 3000-5000 yards/meters per day, which should suit your purposes, with maybe a day or two when you back off to half or 2/3 of the prescribed yardage if it’s taking a toll and you feel fatigue is impacting your ability to swim properly and reinforce good technique. “Real swimmers” (age group and college team members) do way more yardage but for a triathlete just trying to put some emphasis on the swim, anything over 20K a week is a lot.
The one year when I swam 6 times per week, I got my Ironman swim time from 62 min down to low 54 range. Now that I only swim for 5 months per year and only once or twice a week, I am back up in the 62-65 range.
Fleck is correct. To get good in one sport, you have to do lots of that sport. In tri terms, doing a run focused week and then a bike focused week where you do the prime sport 6 times per week is the way to go (just maintain the other sports). On the third week, swim 6 times (it should be a “leg” recovery week).
My current problem is that it takes way too much time to swim 6 times per week (mainly due to travel to the pool). Running and riding can be done out the front door or as part of the commute to work. I also don’t have a huge passion for pool swimming like I do for running and biking outdoors. In 6 weeks, though, I’ll be swimming in the lake or river !
As for how to break down the 6 swims per week, you should ask Doug Stern, or in triathlete terms, Marc Becker (www.ironguides.net) always has good sensible points. Both post on this forum.
Dev
Great idea, when I did the picklehead experiment, I swam 6times in 1 week, logged close to 15000m. I felt sooo much better inthe water after that, still do (better balance, feel, catch, kick). Am slightly faster too.
Do the masters swims 3 or 4 times a week do a v. long cruise session by yourself (n times 1000m for example), and then do a drill session, using the toys etc. and doing lots of IM (i.e.: other strokes).
Sweet. Wish I could swim every day (without making my daily sked a nightmare).
Dev,
The world is coming to an end - my name and swim-training have been put in the same sentence!
I NEVER give out advice on swimmimg, but the original poster is corrent in the belief that to swim better, you need to . . . swim more. However, there is more going on with swimming with technique and other issues that can complicate the situation.
Fleck
oh God – too funny…Fleck and Dev on swimming. Hey, Barb says she’s looking for some swim tips, when can you guys come over… . I’m gonna print this one out since none of the boys will ever believe it.
James, I did not say what you have to do in the water, just that you have to get in 6 times per week. If a guy like me can do sub 55 with crappy technique, anyone can 
James,
I agree, it must be a joke or a dream! Me and Dev handing out tips on swimming! Indeed, please pass along to Barb. She should get a good laugh!
The only reason I was able to swim 57 minutes at IM or be in contention in any triathlon swim was a great wetsuit and a great draft. I will thank the many nameless souls who’s feet I sat on and tickled so many times - even Barb’s!
Fleck
It is kinda funny. I think my Ironman swim PB is actually faster than Pulfer’s…Sad but true. It just shows you what swimming 20000m per week, some serious upper body muscle and a good Richard Browne wetsuit can do
For comparison purposes, consider the following:
If you were 10 years old and and decided to join your local swim team you’d be doing 1500 to 2500 yards a day 5 times per week within a few weeks of starting.
If you were 14 or 15, never had swam competetively before and decided to join your high school team, you’d be doing 5000 to 6000 yards per day 5 times per week pretty much from day one. The experienced 14 year olds would be doing twice that.
Most triathletes probably have several 10 or 12 year old kids in their neighborhood who swim. Ask them how much they swim. You’ll most likely be really embarassed — and motivated.
If you want to go hard in the pool for a while. My suggestion would be to at least double whatever you are doing now and go 5 times per week. It won’t kill you. Heck, overprotective suburban mothers are letting their kids do it so it must be safe!
That’s why the current generation and future generations of top triathletes will come from the ranks of age-group swimmers, who can also run. Note not all swimmers can run, but more than a few have latent running talent.
Getting kids into age-group swimming in their early teens is a good thing. They get introduced to structured training. They can train with modest to large volume, without big impact on their still growing bodies. They learn good swim technique. It’s all good.
Fleck
and a good Richard Browne wetsuit can do
Now that’s a oxymoron! I’m still trying to get my money back for the suit I bought in '91. !
digdug
structure your workouts something like this:
warm up
technique set (where you swim a bit faster than warm up)
main set about 2-3K
second set about 1k
work on technique during the cool down
That should give you about 5-6 k and can be swam in a reasonable amt of time. If your main set was distance orientated the second set should be sprint orientated and vice versa . the second can also be something like 20x50 :05RI odds k/d evens d/b or d/sp where k=kick d=drill b=build sp=sprint. it would be a good idea to work in stroke work if you know how during the sets as well. it will help you develop a beter feel for the water + give you better strength