Swim sets for tri training

ebixa82

Hi,
Does anybody have a link or can they post up their own personal swim sets.

From last year my avg. times in races was 12.30-13.00 minutes (sprint tris) but would like to improve on this.

Ideally it would be great if I could train with a club but work and my location prevent this.

interested

you're welcome to snoop through these ...

https://docs.google.com/spreadsheet/ccc?key=0AgQittEs52jrdGxTajJ6ZC0tRHRmMDBSc0pENk1vMFE#gid=0

Additionally, Ive an old spreadsheet that might be of use with swim sets tailored for various paces. PM me an email address and Ill pass it along.
None of its rocket science, but it might help if you're swimming/training alone.

Best of luck

tunney

200sw,200p,100k
4x50 des 1-4 on 60
100sw,200p,300sw,400p
400sw,300p,200sw,100p
4x50 fast on 60
100k,100p,100sw
(3200)

20x100 alt sw/p on 2
(2000)

200sw,200p,100k
4x50 as 25 DR, 25 sw
(FB,FB,SB,SB)
4x50 PT
4x50 on 60 des 1-4
10x(150 as 50 fast, 100 cruise) + 20sec
4x50 fast on 60
4x50 choice easy
(3000)

300sw,200p,100k
4x50 as 25 DR,25sw
(FS,FS,MS,RS)
4x50 PT
10x(200 on 4, 100 on 2) alt sw/p
4x50 fast on 60
100back
(4300)


200sw,200p,100k
10x50p as 25 fist, 25p fast
5x200 mod hard on 04:00
4x50 fast on 70
100k,100p,100sw
(2500)

sw=swim
p=pull buoy
k=kick
PT=pt paddles
FB=front balance drill
SB=side balance drill
DR=drill
des= descending (first easy, second slightly faster and so on)
FS= Front scull
MS= Mid scull
RS= Rear scull

ChickenBalls

interested wrote: »

you're welcome to snoop through these ...

https://docs.google.com/spreadsheet/ccc?key=0AgQittEs52jrdGxTajJ6ZC0tRHRmMDBSc0pENk1vMFE#gid=0

Additionally, Ive an old spreadsheet that might be of use with swim sets tailored for various paces. PM me an email address and Ill pass it along.
None of its rocket science, but it might help if you're swimming/training alone.

Best of luck

Nice thanks for this! Something I can use for my Half IM training.
One question thou, I have no idea what some of it means!
Is there a legend like tunney's ? Even thou some of tunny's I still don't understand:D For example, Hypoxic or finger tip drill I haven't a clue what these are. All I do is just swim no drills so would love to do and understand these.
If it's too much trouble don't worry I'll try find out somewhere.

BTH

keith123 wrote: »

Nice thanks for this! Something I can use for my Half IM training.
One question thou, I have no idea what some of it means!
Is there a legend like tunney's ? Even thou some of tunny's I still don't understand:D For example, Hypoxic or finger tip drill I haven't a clue what these are. All I do is just swim no drills so would love to do and understand these.
If it's too much trouble don't worry I'll try find out somewhere.

To understand the spreadsheet is to understand the mind of the one they call Interested, and that is a dark and scary place. Run, run away now, while you still can.




Hypoxic is reducing breaths per length, or increasing the strokes between breaths. Fingertip drill, aka ripple, is running your fingers along the top of the water while the arm is out of the water.

RacoonQueen

I think every coach has different names for drills. Ours calls is something different, couldn't tell you off the top of my head what it is but when he tells me to do it I know what to do. :pac:

Shedite27

I used to swim a lot in my younger days, but hadn't swam in bout 15 years prior to a tri last year, did approx 8 x 45min pool sessions before DCT last year and did the swim in 29:30

This summer looks like I'll be limited in my pool time again - in people's opinion, is it better for me to just do 2000m in 42mns each session (as last year), or break it into sets like some of the suggestions above?

I'd love to improve my technique but feel I still need to do the miles.

Any advice/opinions?

hf4z6sqo7vjngi

Shedite27 wrote: »

I used to swim a lot in my younger days, but hadn't swam in bout 15 years prior to a tri last year, did approx 8 x 45min pool sessions before DCT last year and did the swim in 29:30

This summer looks like I'll be limited in my pool time again - in people's opinion, is it better for me to just do 2000m in 42mns each session (as last year), or break it into sets like some of the suggestions above?

I'd love to improve my technique but feel I still need to do the miles.

Any advice/opinions?

You do not neccesarily need to do miles to improve technique. Establish what your limiters are and do drills to focus on improving in thopse areas. For me its body position/kick so plenty of balance and kick drills.

tunney

Camilo Red Trailblazer wrote: »

You do not neccesarily need to do miles to improve technique. Establish what your limiters are and do drills to focus on improving in thopse areas. For me its body position/kick so plenty of balance and kick drills.

Eventually you need to knock your nuts out though. Knocking your nuts out when your technique is bad is counter productive.

peter kern

Camilo Red Trailblazer wrote: »

You do not neccesarily need to do miles to improve technique. Establish what your limiters are and do drills to focus on improving in thopse areas. For me its body position/kick so plenty of balance and kick drills.

the chicken or the egg question and for an ex swimmer i would go much more with this
http://thetriathlonbook.blogspot.ca/2012/01/practice-makes-perfect.html

always a good one to read for food for thought and the guy has a phd in fluid dynamics

Shedite27

peter kern wrote: »

the chicken or the egg question and for an ex swimmer i would go much more with this
http://thetriathlonbook.blogspot.ca/2012/01/practice-makes-perfect.html

always a good one to read for food for thought and the guy has a phd in fluid dynamics

I lost about 3 hours reading that blog last night - some good food for thought alright.

The elbow position is interesting. As someone who would have had a lot of swimming lessons/coaching in the mid 90's, it's not something I've ever heard of, seems to be a new idea. Can't wait to get to the pool now and give it a go.

Kurt Godel

interested wrote: »

you're welcome to snoop through these ...

https://docs.google.com/spreadsheet/ccc?key=0AgQittEs52jrdGxTajJ6ZC0tRHRmMDBSc0pENk1vMFE#gid=0

Additionally, Ive an old spreadsheet that might be of use with swim sets tailored for various paces. PM me an email address and Ill pass it along.
None of its rocket science, but it might help if you're swimming/training alone.

Best of luck

There's a document to complement this spreadsheet, which no doubt will be very useful to some here. It's by interested, and is called "Simple Swimming for Triathlon". Well worth a read or three.

Link here.