I’m looking for advice on how to build my swim training. I’ve been inconsistent since Christmas jumping in the pool 2-3 times a week and hammering out very modest 1,000-1,500 yard practices. (keeping the sets in the 100m range… every second one doing a drill of catch-up, fists, finger drag, alternating side kick,etc.)
My background: Former lifeguard… swam some masters. My personal best in a legit 1500 m triathlon swim is 22:30… Have been slacking the past few years and hovering around 25-26 minutes… rather embarassing.
Goal: Get back to that 22:30 range… Maybe even flirt with 20 minutes.
My question is how should I progress from here? I know i’m swimming way too little… But how to build is what i’m looking for (how much to increase each week) I have a bike race to start May, but I wouldn’t be opposed to making May a “Swim focus” month doing some two-a-days… Then make June a run focus month leading into my A race at the end of July.
Any suggestions and/or thoughts are much appreciated.
You’re swimming 3x/week and you call that inconsistent? I don’t think that’s bad; its not your swim frequency that’s the problem its your sets. You probably need to increase the yardage in each set. If you’re focusing on 100m now, move up to 300’s and then 500’s and so on. Keep the drills in there, but don’t do them with each set. Drills as warm-up and cool-down are excellent. Go back to the 100’s nearer to race day, and do them as sprints. General rule of thumb is to increase 10% per workout or total weekly yardage. During your ‘swim month’ build yardage up to 3000m/workout. You’ll be golden. Hope you’re as dedicated to cycling and running. Good Luck!
Well, I am with you. My goal is to go from consistent 22-23 min. triathlon swims to 20:30 or 21 flat if I can this summer.
Here’s what I have been doing: I’m averaging 3 workouts and 6,000 yards a week (not a ton, I know) but I am trying to do a big “swim emphasis” week of 10,000 + yards, including one workout of 1 hour and 3,500 yards once every 3-4 weeks. I’m also doing a few more drills and kick and pull sets than last year.
I’m definitley in better swim shape at this point in the season compared to years past. Will all the work be worth it? If I’m 30 sec. faster this summer then no; if I’m 2 min. faster, yes. Good luck! -TB