I’m trying to keep a good balace between swim, bike and run workouts, but my swim hasn’t seen the improvement that the other two have. I’m basically following the beginner’s workout routine even though I’ve been a mediocre age-grouper for about 4 years. Swimming is probably my weakest event, but since January I’ve dropped 2 minutes per mile on the run with only basically no change in my swim pace. I may be like 28 minutes / 1500m now versus 30-32 in January.
Any advice? I think my form is decent, since I usually average less than 20 strokes per length. I’ve never offically had a coach, but my dad is a former high school coach and he’s given me some advice. I usually swim about 30 minutes per session, 5 to 10 minute warmup and then 15-25 minute main set, twice a week. Do I need to swim more distance, more frequently, or just swim faster and get tired quicker? I know my wetsuit will help a little, but not much.
bigsky, I’m just hoping to catch a glimpse of you in T1.
No advice here (I’m sure you’ll get plenty), just a little something in the misery loves company department. I’ve been swimming about 3 times/week since October, after a few years does of doing tri’s on basically no swim training, and am finally able to do 1000 yds in the 18-19 minute range. That probably translates to about your 28 minute 1500. Seems like a lot of people, myself included, plateau at 1:45/1:55 per 100 yds. My efficiency doesn’t seem too bad (I’m 5’7" and generally settle at about 19 strokes/25 yds), but I’m sure there are things I could do to improve. The usual advice I hear is (1) get a coach and (2) swim 4 times a week to improve, and 5-6 to really improve. We’ll see what the panel has to say …
Dropping from 30-32 min to 28 in 4 months seems to be pretty good progress to me. Do you have a masters team near by. You get great workouts and have the benefit of seeing really good swimmers in action. I watch my coach’s wife (masters swimmer of the year) and learn a lot by observation…kj
I think that dropping from 30 to 32 minutes per 1500 meters to 28 minutes per 1500 meters is considerable improvement, in the range of ten percent, so you should be encouraged, not discouraged. If you want to swim faster, then (1) swim longer than 30 minutes per workout, (2) swim more times per week and (3) get someone to evaluate your stroke.
my only advice is to make one practice faster…do harder faster sets. your dad could probably help you design those sets. the other workout do drills, longer sets, at a slightly slower (but not especially so) pace.
I’m no swim expert, but I average 12-13 strokes per 25. If you get more distance out a of stroke in less time you are more effecient. Maybe experiment with gliding a little more. the catch up drill is grat for this…kj
Best advice, find either a good coach or a master swim club that has other people who are interested in triathalons. Having someone watch you and doing more drills will help improve your form, everyone can always spend more time on their form. As for the speed, dont worry to much about it. You will continue to make progress, especially if you join a masters club. I have also taken to just swimming with friends which adds a little friendly competition to the swims. I have seen alot of improvements over the last 6 months. went form a 35 minute 1500m in january to a 20 minute 1500 m last week. Same advice as above and alot of time in the pool, some weeks I felt like a drown rat.
I’m no swim expert, but I average 12-13 strokes per 25. If you get more distance out a of stroke in less time you are more effecient. Maybe experiment with gliding a little more. the catch up drill is grat for this…kj
Depending on my pushoff, I’m as low as 10 strokes, with 12-13 being more typical. 20 sounds really high!
Of course, a speedy 100 to me is around 1:55. Can’t do very many on 2 mins, so keep that in mind when listening to what I say.
I’m no swim expert, but I average 12-13 strokes per 25. If you get more distance out a of stroke in less time you are more effecient. Maybe experiment with gliding a little more. the catch up drill is grat for this…kj
Depending on my pushoff, I’m as low as 10 strokes, with 12-13 being more typical. 20 sounds really high!
Of course, a speedy 100 to me is around 1:55. Can’t do very many on 2 mins, so keep that in mind when listening to what I say.
I do about 19-20 strokes (that’s counting each pull of each arm) per 25yd, I’m 6’ tall, and I’ve done a 200SCY in 1:53; I currently do a 2000 straight under 26:00 without terrible stress. Methinks you are doing something very wrong.
Wow…I’ve never posted my swim stokes per 25 since I always thought I was stupid or something. I’m 6-3 with long arms…swim once per year, maybe, other then in a race. I count about 12 strokes per length. I’m normally in the top 33% in my races coming out of the water. My favorte swim workout is a bike ride!!
You went from a 35 min 1500M to a 20 minute in 6 months? That’s going from a 2:20/100M pace to a 1:20/100M pace. For us “yarders” that would be a 2:08/100yd to a 1:13/100yd. That’s insane! How many times a week do you swim and you many yds?
No, I’m counting one side, so that means 20-26 total arm count.
I’m not doing something very wrong, just lots of small things a little wrong. I’ve been observed and instructed by many quality folks. I’m just new at this, having started splashing around only this year. We’ll see where I am in another year.
No, I’m counting one side, so that means 20-26 total arm count.
I’m not doing something very wrong, just lots of small things a little wrong. I’ve been observed and instructed by many quality folks. I’m just new at this, having started splashing around only this year. We’ll see where I am in another year.
Well, heck. It’s SOP to count total arm strokes when discussing stroke count. Get with the program.
Maybe I’m different and quick on the uptake, but I started swim training when I was 26, and within six months I was under a minute for 100 free. I think you are doing something seriously wrong, and need to get some “top men” to look at you. Nobody who is healthy should be doing only 1:55/100yd. How old are you?
I can do a mile in about 28 minutes so I’m a sub 27:00/1500m on a good day. My first (and only) Oly swim was a 28:32 and that was after I pretty much panicked completely in the first 250m and I could never settle into a good rhythm. My next event is Monday and I hope to be sub-27:00.
When I started swimming 8 months ago, I was taking about 22-24 strokes per 25. Now, I’m down to 11-13 strokes per 25 depending upon my push off. I have come a long way and I’m a lot faster now as well. I’m definitely the 2nd or 3rd best swimmer in my training group after starting out as average.
My coach said in order to get fast, I must do some intervals. I’m doing 10x100 on the 1:45 (I usually have about 10-15 seconds rest) pretty easily. I was doing 5x100 on the 2:00 4 months ago and struggling to keep at it.
Start doing intervals to get fast. Get a coach to get efficient. And get more time in the pool with longer workouts.
I’m curious - how much swim training didja do in that 6 mos to improve like that?
(I don’t care about yards or meters per se. How many days/wk, and how long per typical session? And, obviously you musta had some good coaching too, since just grinding out the yards w/ crappy form doesn’t get ya anywhere)
Aztec - HA! I am as crappy a swimmer as you, maybe moreso. I thought so…
Although I’ve gotcha beat in SPL (I usually do 16-17 / 25m, that’s counting each arm), my time is pretty near yours, I’m usually only a smidge under 1:00 for 50’s, so a smidge more under 2:00 for 100’s.
I suck too. I’ll be happy just upgrading my swim skills to mediocre at this point.
No, I’m counting one side, so that means 20-26 total arm count.
I’m not doing something very wrong, just lots of small things a little wrong. I’ve been observed and instructed by many quality folks. I’m just new at this, having started splashing around only this year. We’ll see where I am in another year.
Well, heck. It’s SOP to count total arm strokes when discussing stroke count. Get with the program.
Maybe I’m different and quick on the uptake, but I started swim training when I was 26, and within six months I was under a minute for 100 free. I think you are doing something seriously wrong, and need to get some “top men” to look at you. Nobody who is healthy should be doing only 1:55/100yd. How old are you?
I’ve had a couple top men look at me. Both Olympians who coach/instruct now. Several other very good swimmers.
That 1:55 isn’t a sprint, just a good healthy attempt. If I dog it, and take it way easier, it’s more like 2:05. And for a long swim, say over 300y, then it’ll drop to 2:20.
Don’t know about your thoughts on 1:55. Seems there are many here who are at that kind of pace or slower.
My body is pretty level, I’m not raising my head (much) to breathe on one side, I don’t drop my elbow (much), my kick is within the shadow of my body, etc. I should be a lot faster. Not sure why I’m not. Perhaps time and fitness along w/ improvements to the above. It’s pissing me off just the same, though.
Don’t beat yourself up about this. Lots of us are in the same boat. I’m a healthy 38 years old and I can barely hold 1:50 for 100 yds. Like you, I’ve had plenty of people tell me my stroke looks okay, so it has to be a lot of little things I just don’t do very well. I think if I had the time to do 5-6 swims a week, worked on speed as well as endurance, and got some good coaching here and there, I’d make some good progress. As it is, I barely swim 2-3 time per week and don’t bother to find a good coach for a 1:1, so here I stay.
Besides, passing swimmers on the bike and run can be pretty fun.
For many slower swimmers, this stroke counting thing is a massive category error. At the end of your 2:45 HIM bike split, does anyone talk about their cadence? In most cases, no. The idea is to go as fast as you can, without killing yourself, and remaining fresh enough to complete the other legs.
In most masters lanes, ‘gliding’ to decrease the stroke count involves dropping the elbow, interrupting momentum, and thus ultimately slowing down. If you can glide, hold good body position, and stay streamlined, then you are likely a fish. But most of us can’t do this efficiently enough to make it a priority at all.
Seriously, if you can hold 1:30 pace for an hour’s workout, but you average 18/20 strokes per 25 metre length, then who cares if that is high or low. Surely the idea is to swim fast and efficiently?
My coach has just got me to STOP trying to glide so much, he wants me to enter the water steeply and engage the catch sooner. Result - more strokes, but faster lap times, more momentum, less slowing down. Worrying about your stroke count really is putting the cart before the horse.