One swim session a week?

Swimming
1

Hello everyone,
First post and looking for some advice. I’m training for my first full distance mid next year, due to a busy schedule and pool times most weeks i will only be able to commit to one swim session. I know this isn’t ideal but is there a particular type of session i should be focusing on? Is there any chance of progressing with 1 session or will it be a case of ticking over?
Technique isn’t great but should be a good amount clear of the cut off.
Thanks

2

How many kms can you do in that one session? If you can knock out 5-6km and do a really focussed session it will be enough to get you through the swim. So 6km with little use of toys/aids. Main set could be mostly longer stuff e.g 400s. Our main set from last week was:
4 x 400 (CSS+4)
100 easy
3 x 300 (CSS+3)
100 easy
4 x 200 (CSS pace)
100 easy

That felt like a solid set.

3

what is the best approx of CSS pace? Is that basically best distance effort, 1500m pace?

4

Yup 1500m pace. Roughly.
Calculated by doing a 400m TT, 5 mins rest then 200m TT and using the CSS calculator to determine your CSS pace, which is the pace you can hold for 1500m. We do a lot of our longer stuff based on CSS which works well as if we don’t we get people going too hard and blowing up.

5

Usually around 3km, stopping due to lack of having a session set out then anything else, so could afford to spend more time getting closer to 5 maybe 6km. Was planning to do my first ever CSS test this week, so will give this a go once done, thanks for the advice

6

Welcome to the forums!

  1. No
  2. No

:slightly_smiling_face:

Try to ramp up to three or four times as you taper for race day

7

Thanks Joe
Yeah I guess that’s the answer I was expecting with progression, most plans i see have a lot more swim sessions than one. I consider myself a strong swimmer with below average technique if that makes any sense. Will have more availability for swim closer to the race once spring is here and i can brave open water again

1 Like
8

If you’re underdone on the swim then been very focused and aggressive with your drafting. If you can find someone who swims well, is sighting well, never leave their feet. And don’t be afraid to switch to someone else who looks like a better option, but be 100% focused on finding some feet and getting a free ride. It’s a PITA because you can’t just chill n swim, it’s hard to sight, you can’t see anything but bubbles, but you will come out the water feeling fresh.