HI AW, thanks for the tips.
For now, I want to swim as lazy as possible. Later, I will try to add some intervals. I do like to
do workouts without stopping so I usually do intervals and then keep on swimming. I feel that I am
not wasting time and that I'' be able to relax in a panic situation.
Once, a long time ago I was swimming in a lake. I was following the front group overdid it and went
anaerobic. I had to stop, but I was in the middle of nowhere. Slower swimers had been dropped and
faster swimers had dropped me. It felt horrible, like I was going to die. since then, I decided that
every time I do a sprint I won't stop and I'll continue to swim slowly until I bring my heart rate
down. This way, even if I die fighting other triathletes and I go anaerobic in a lake swim, I'll be
able to swim until I relax.
This is a workout that I like to do: I'll swim 8 length easy and two fast then I'll do 6 easy , 4
fast, then I' ll do 4 easy and six fast, then I'll do 2 easy and eight fast. I'll do this two or
three times
w/o ever stopping. I'll end up swimming 2 to 3000 yards w/o stopping.
In truth, I love to swim during the winter, but after march I get lazy since I love to be on my
bike. I usually go to buffalo springs w/o swimming for 3 to 4 months. the fastest I've gone is 32,
but I should
do and I don't care about beating anyone. Actually, I want to break 6 hours. Problem is that I am a
lousy runner. I average 12 minute miles even though I can ride well. I have short legs and I like
beer too much. I've done BS 4 times. This year I am turning 40, so I' will break the 6 hour mark. I
need to run 10 to 11 minute miles to do this. we'll see. Thanks, for the tips,
Andres
"AW" <[email hidden]> wrote in message news:<[email hidden]>...
Quoted message said:"andres muro" wrote [edited]:
Quoted message said:...I may swim 2000 to 30000 yards every other morning and I don't
stop....I want to swim as relaxed as possible. I want to get to the point that I am gliding
through the water without expending any energy and having the perfect stroke. I love the feeling
of gliding smoothly only hearing my breat and barely disturbing the water. I don't necessarily
think that this makes me a better swimmer, but it does give me a great feeling.<
Quoted message said:I will do my annual and only half ironman in June. I wnat to be able to
put more effort into the pull while swiming relaxed.<
I think you're 1/2 iron, swim strategy is a good one: relaxation, energy conservation, etc. If
you're referring to Buffalo Springs, then I'm sure you know how important it is to have a
reasonably low heart rate when starting the bike leg; those first few hills are a killer!
Apart from swimming for pure enjoyment, it's my opinion "long course" triathlon swim training
should focus on maximizing one's velocity at, or below lactate threshold. Indeed your relaxed,
continuous swims can improve this somewhat, however, you may be better served by interval
training. If you're swim split is already below 30 minutes, and you feel "fresh" transitioning to
the bike, I wouldn't bother to change anything: a minute or two just isn't worth it unless you're
in contention for a podium finish.
If you swim 3 times per week, and replace 1,500 to 2,000 yards with interval training, you will
get a much better return on your time. You can still work on stroke mechanics during these sets,
and you can vary them from workout to workout to make them interesting and enjoyable.
On one day, I would focus on general endurance training similar to what you're doing currently.
Instead of a continous 3,000 swim, I'd do a 500yd warm-up building from recovery pace to a general
endurance pace; you can include stroke drills and kicking in this set. Then I'd do a 2,000+ yard
set of intervals at a "comfortable" pace with fairly short rest. You could do 10 x 200's on a
fixed interval that gives you about 15 sec rest if you swim at a comfortable, even pace. You could
do 400's or 300's or 500's. Just keep the pace comfortable & the rest short. During the sets, you
can work on front sighting, breathing exclusively to one side or the other, etc. Then cool down
with a few hundred yards of easy swimming, kicking, and/or drills.
The other two days, I'd do threshold training. Warm-up with 500yds or so, and then do a 1,500 yard
set a little quicker than a comfortably fast pace; ie., it should be a little uncomfortable to
maintain your pace near the end of the set. I'd use 100's, 150's, or 200's as the interval
distance. maintain an even pace an establish an interval that gives you about 10 sec rest for
100's, maybe 15-20 for 200's. After that, I'd do a continuous swim for 500 - 800 yds at a general
endurance pace, then cool down, then get out.
Then again, if you really enjoy what you're doing now, and time/results aren't a factor, then I'd
keep doing it.
Good luck.
