Here’s the scenario: My swim is no good. i just rolled a 34 min 1500 in a race yesterday, and my results suffered badly from it. basically, it’s my weakest link by far.
How my faster can i expect to get by working on it over the winter? Currently, i’m putting in maybe about 3000yds/week (i know, this is prob why i’m so bad, but i also hate swimming). I have no swimming background, and have only train the swim during the season. I’m considering joining a masters swim team, as i’ve never had any formal instruction. I’m also willing to put in about 2-3 hours/week towards it during the winter (i still realize this is low, but 1. i hate swimming, and 2. the first part of the year i focus on run races).
with this info, how much can i reasonably expect to improve with this sort of plan?
i joined up master’s and have swam more in the last few weeks then I did all spring and summer. those workouts aren’t exactly friendly or fun (I hate long sets. bleck!), but if people are there, and you can make pals with a couple of folks, suddenly, it’s enjoyable and you see improvement quickly.
so, my rec to you is to join up with the master’s team. even if it costs alot–assuming you can afford it (or assuming you aren’t spending your grocery money on it)–because that will make ya go consistently!!
if you find you need some additional swim lesson technique training on top of that, you can get that as well–but that will be short term to fix up your technique. the real improvements will come from consistently swimming with the masters team. if it’s making me faster, it will make anybody faster
It is tough to say how much improvement you can make, but one thing you might try is to do a swim focus block, taking 3 weeks to swim 5+ times per week. A masters swim might help with technique and varied workouts, and you might find training with others to be a lot more fun that swimming by yourself. This is probably a better way to make major gains than to just swim 2-3 hours/week all winter and make only nominal improvements. The after this swim focus block, you can go focus on your running, and swim only 2-3 hours per week to maintain this improved swimming.
This is what I’m doing this winter, rotating a swim focus block, a run focus block, then a bike focus block.
Since you’ve never had any formal education in swimming, I suggest you find someone who’s qualified to give you a lesson and take their advice. Swimming is a very technique specific type of activity. You have to know how to do it effieciently in order to improve and you won’t learn that on your own.
haha, i know, but for the amount that i dont really like swimming (it’s the whole following the black line back and forth thing, versus being outside w/ the scenery), i like competing more. the swim is the only thing that’s holding me back from racing for the age group win versus racing for the overall.
I hear what you are saying. Of the three sports involved in triathlon, I liked swimming the least abd it showed - it was always my worst leg in every race I ever did. It took a great deal of motivation to get me to get into a pool. What made me do it, cause I was very good on the bike/run and if I could stay close on the swim I always had a chance for a top place. How did I do this? - As others have suggested, join a master’s swim group and you will be amazed what it will do. It may take some time, say 4 - 6 months, but the results will surprise you if you get in the pol and swim consistantly 3 - 5 days a week for this length of time. I did my best swim training and tri racing when I was in a good group swimming situation.
It sounds like you’re FOP bike and run? Realistically, if you’re strong on the bike and the run, you should be able to shave about 10 minutes off your swim. 24:00 isn’t particularly fast, unless you’re 60-64, so anyone with athletic ability should be able to get there.
The trick to swimming is that those are different muscles than the ones you’ve developed in your legs, and then there’s the technique issue. A masters team will provide you with the time and workouts to get those muscles on line, and a coach who can fix your stroke.
You might be surprised to find that swimming isn’t so odious when you don’t suck at it.
Three years ago when my wife was training for tri’s and I was only road riding I used to go to the pool now and again and putz around splitting a lane with her, I could only do a 25 without rest. Now I am by no means a fast swimmer but if you put in a serious 4-6 months you will be able to do 3000 a day. My normal swims are 3000 a day 3-4 days a week and swimming is much more enjoyable. In fact, my last race I enjoyed the swim more than the rest of the race. This winter I will be working with a coach as I feel my base is there now at least enough to benefit from proper form.
I believe you could break that 30 minutes if your 2-3 hours were serious, not what one of my training buddies does:
Buddy: I swam 45 minutes today
Me: oh yea, how did that go
Buddy: I got in 10X100
Me: oh, good (just do not have the heart to tell him I put in an hour and swam somewhere over 3000)
At this point in time I still wish I was a runner. Good luck, you will be fin, at least it does not sound like you breaststroked any of it, right?
I find when I have well-planned swi workouts, they are less boring that “just swimming”.
In a week I have 3 swims, long sets, short sets, drill sets.
TNO site has a ton of great swim workouts. Write on pieces of paper, throw them in a bowl. Pick one out and do that workout that day. Repeat for the next workout.
