I just finished my last race for the year and I need to improve my swim before next year – was almost 8 minutes slower than the next guy in my age group (50-54) for a mile. Based on where they placed, this was an unusually fast group, but I’m usually near the back of the swim standings. I believe that my stroke is pretty good (14-16 strokes per 25 meters), but… The most that I ever swim is three days per week (5k-7k meters total). Does it seem like my main problem is volume? I know people that say that I need to swim at least 4 times a week and 10k meters to improve. Advice would be appreciated.
What’s your typical aerobic pace per 100?
And volume only helps if it’s done at the proper intensity. Swinning slow for longer isn’t going to do much to make you quicker. Once you’ve got the basics of technique down, increased comfortable aerobic cruise pace comes from learning how to adapt your freestyle stroke to your body type under higher stress swimming conditions.
Once you’ve got the basics of technique down, increased comfortable aerobic cruise pace comes from learning how to adapt your freestyle stroke to your body type under higher stress swimming conditions.
FLA Jill, that hurts just readin’ it! But I like hearing answers other than “swim lots… and lots more.”
While volume certainly is one way to go, intensity is the other. To swim faster you are going to in fact have to increase your turnover and develop power throughout your pull (endurance progression). I would mix in some higher intensity sets (200s/400s) as well as some strength work – paddles, bands, drag suit. You might also want to consider a swim specific weight program. As your introduce more power (reducing glide) into your stroke, you are going need to regularly have your stroke evaluated to identify micro changes and the best drills to incorporate in order to address these issues.
OT: Jaffe? Is this the Bryan Jaffe that worked ay ProBusiness
I think that before you start swimming faster/harder/more often, you should get your form assessed. And if you can’t find a reputable coach near you, get a friend to video tape you in the pool and watch it closely. Make sure your technique is solid before starting up with paddles and the like.
But YES you should be swimming longer sessions. If you are swimming 3x a week and totalling 5-7000m total for the week, you need to be up closer to 9000m per week if not more. I swam for years with my old triclub, our workouts were about 2000m for an hour, 3 times a week. I improved slightly, but only when I joined a swim club, where I would swim 3500m++ in each session did I see real improvements in my swim splits. Just make sure to take the rest between sets/drills/etc. Join a swim club if you can, esp if they have a real coach on deck, one who can give you feedback.
AP
you are going to need 1. someone to look at your stroke and fix the flaws. 2. More frequency 2-3 times per week isn’t really enough to make dramatic improvements. If you want to get :20 faster then your probably fine with the status quo. 3. More volume - I’d probably recommend around 10k per week to start. 4. then add more intensity. If you go straight to the intensity it’s like breaking out a pocket knife and sharpening the blade. great you got a short stubby blade, but someone who adds more frequency and volume is going to have something more sword like. 5. It’s not a short term process unless you swam competitively as a youngster and it sounds as if you didn’t. Even then it still takes a bit but the technique is more easily refined and improved upon. Think Feb/Mar as the end goal starting tomorrow.
It would not be unrealistic to expect a 3-5 min improvement if your diligent, which is more than a new set of race wheels, aero helmet and new aero bike will net you.
Exactly what I did, and I took 8 min of my 1/2IM swim split. Whammo!
For what it’s worth, rlirwin, your stroke count and weekly distance are both better than mine. i’m currently on the fence, rather to try to ramp up my pool time or blow it off to about once a week, and do the things i enjoy more, (running, cycling, going to the dentist, etc). i think i set a world record earlier this week; i tried a kick board for the first time, 1:30 for 25 meters !
SWIM MORE. get some technique help, increase volume and frequency.
kickboards are illegal. at least only use a half board, if you insist on using a board. Better yet learn to kick streamlined on your side, back and front A long board locks your body into a non-natural swimming position. Specificity of training.
Exactly what the 10+ swimmers I sent to swim in colleges did as well.
Sweet… now I just gotta add that 1 extra session per week to get my weekly volume up closer to 13K and I’ll be SMOKIN! 
Wow, you actually motivate me to learn how to swim. How many times do you think you can make the trip out to 29 Palms to train? How about we alternate; you come once and I’ll go to Phoenix next. 
Chad
Headed for a 90-mile run week. Nothing else to do in my spare time. I wish the other half of my bike would arrive. Five hours a week is my limit on the indoor bike.
Given how many trips I made to EP last winter to escape riding in the rain I think 3 or four is not unreasonable. We had a Navy pliot friend in this past weekend who says 29 Palms is a great plan to train, so I’d suspect that you’ll see a fair bit of me.