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MastrBrewr
Saccharomyces cerevisiae
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Joined: 24 Sep 2003
Posts: 6974
Location: outside
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 Posted: 09/03/04 - 09:41 Post subject: Swim training strategies
I've gotten to the point where I think I need to take my swimming up a notch.
My current plan has me doing @ 1500 yards of drills. About once every few weeks I just swim a straight distance. I only swim about 2 days a week (I was doing 3 days for a couple of months this summer).
But I'm thinking I should adjust my training to be more like this pattern:
Day 1 = Speedwork! Basically just some drills where I focus on speed, but not do a lot of distance.
Day 2 = More drills, but not necessarily speedwork, more focus on stroke and feel, but the distance is increased from Day 1
Day 3 = Distance day! Put everything together for improved endurance.
Does this sound like a good strategy? TriBob, Sheldon, what do you guys think?
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cherylpf
crazy cat lady
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Joined: 14 May 2002
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Posted: 09/03/04 - 11:26 Post subject:
disclaimer: its been ~9-10 years since I was on a swim team, listen to Bob and Sheldon, not me
That looks like a good plan to me...makes sense. If my memory serves, this was very much how our practices were set up, one sprint day, one distance day and 3 days of filler/drills. What are your average warm up and cool downs? Taking what you've given us distance and training goals wise and combining it with the little I remember from high school....
Day 1 I would do 500 warm up, 8-12 50 sprints, 300 cool down
Day 2 500 warm up, 10 100 repeats (change up stroke as you normall would, ie every 3rd 100 is breast stroke, etc) 1 400 4 25 sprints 300 cool down
Day 3 distance...1000? 1500?
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TriBob
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Joined: 29 Aug 2002
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Posted: 09/03/04 - 11:45 Post subject:
That sounds pretty good.
I would do some drills during warm up on all your swim days. Most of your distance days I would start with 200's with 20 seconds rest. As your overall distance goes up, you can increase this to 250, 300 etc. Then once in a while do it straight through.
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Run4Fun
Newbie
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Joined: 02 Sep 2004
Posts: 6
Location: Northern VA.
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Posted: 09/07/04 - 10:13 Post subject:
I am looking to compete in my first tri. And I was wondering where you guys swim. That seems to be the hardest part for mr, trying to find a place to train.
thanks,
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TriBob
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Posted: 09/07/04 - 10:29 Post subject:
| Run4Fun wrote: | I am looking to compete in my first tri. And I was wondering where you guys swim. That seems to be the hardest part for mr, trying to find a place to train.
thanks, |
How about the Potomac River? 
You have to find a gym with a pool.
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MastrBrewr
Saccharomyces cerevisiae
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Posted: 09/07/04 - 10:32 Post subject:
| Run4Fun wrote: | I am looking to compete in my first tri. And I was wondering where you guys swim. That seems to be the hardest part for mr, trying to find a place to train.
thanks, |
Ouy city Parks & Rec dept. runs a few aquatic facilities. I just swim there.
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