Swimming advice for Newbie

[Swimming advice for Newbie]

I am a runner trying to make the transition into Triathlon's for 2005. I am terrible in the pool and want advice on what to do to get better. Besides hiring a swimming coach and doing group swims...what is your advice as far as workouts??? Is it better to try to swim as long and far as possible OR is it better to swim intervals and work on form and speed? I am very slow at swimming (quarte mile in about 12 minutes) and swimming a quarter mile is about as far as I can swim without stopping.

So what types of workouts do you recommend and how often? I plan on trying to swim 4 - 5 days a week since it's my biggest weakness.

Thanks

Gotta Run

[mattc]

I'm no swim coach, but based on my own trial and error, I'd suggest short intervals where you work on your form. Working with a coach would be beneficial too - or at least a good swimmer who can watch and critique your form.

The endurance is easy to build up when you get your form nailed down. I wouldn't get hung up on that at this point. I think the danger of pushing yourself to swim long and fast now is that you can develop bad form habits that you'll have a tough time breaking.

In my experience with Total Immersion, I found it to be beneficial for making me more aware of, and improving my position in the water. But upon taking some lessons with a local coach, I have also realized how lacking it was in helping me learn proper catch and pull. So I'd halfheartedly recommend the TI program with that caveat.

[robreddy]

learn to swim before you start putting in long repeats - if your form and technique needs correcting, butter to work on it with short swims rather than compound the problem by swimming long, having your stroke deteriorate and then getting tired.

invest in a few swim lessons - then take that knowledge and apply it to sets of 25s. Once you can hold form for 40 25s, then move up to 50s. get the idea.

once you are able to hold form for 1500 meters - then start thinking about sets on an interval.

but find someone to work with - coach or other strong swimmer - generally swimming is not a sport that a person can pick up on their own

[Anthony Coyne]

40 25's....Does that mean 40 intervals of 25 meters? How much rest in between intervals? And if I want to be able to swim 1500 meters in 30 minutes, what times should I be doing my intervals in .... (under 30 seconds)?

From your advice, I am thinking of doing 25M intervals at 30 seconds with 1 minute rest (is that too much) and do as many until time is above 30.

Your thoughts? And Thanks

[robreddy]

Anthony

You are asking great questions - very deep and specific - thus I wont give a generic response.

Unless you could tell me what type of average per 100 you could hold at just over race pace effort for a 20 minute swim - I would not make any suggestions to you about set types, durations, intervals and effort.

Beyond that - without having seen how much work you need on stroke mechanics (that would really define where you need to start with your swimming) I would simply suggest doing the 40 (repeats) X 25 meters X :30 seconds rest. Don't worry about how fast you are swimming the 25s, concentrate on form and mechanics.

But really you need to speak with a qualified swim coach to go over your mechanics, determine your ture skill set and devise an appropriate swim plan.

IMO - swimming is the area that triathletes mess up their training the most. Because so few AG triathletes come to the sport with a swimming background, they are at a loss as to how to properly train. Swiming is also a very alien sport to the majority of people (we all have run at some point in our lives, biking as a kid was natural for most). The mechanics and skill set needed to swim (particularly long distances) are also not natural to people. And finally, swimming long, contineous meters (to a much higher dergee than running and biking long) can be very counter productive. All leads to working with a coach or other strong swimming who competed as a kid through college.

Send me an email ( [e-mail] ) if you want to talk more or call 440.808.0631 (H) or 440.775.6392 (W)

rob

[RUNHARD]

Thanks Rob.

Hope I am not confusing anyone with all the different names. I have 3 posts under 3 different (original...Swimming advice for newbie, 2nd Anthony Coyne, and this one RUNHARD), I forgot to sign in.

I will start swimming next week and see where I am at. I plan on finding a swim coach also. I will do 40 X 25M w/30 seconds rest and not worry about time. I'll let you guys know where I am at. Thanks

1 more question...does anyone know the length of Bailey's pools? I believe they are 25M's?

Thanks

By the way Rob...I love the Cannondale I bought from you. Only rode in 1 race www.ncnracing.com/results_04/race18_04/Bi-Male.html (and had alot left ...live and learn). Can't wait to do some TRI's this year.

Later

[robreddy]

swimming seems to be the talk of a number of message boards today..

here is a link to one discussion

forum.slowtwitch.com/gforum.cgi?post=326333;sb=post_latest_reply;so=ASC;forum_view=forum_view_collapsed;;page=unread#unread

ther is another much more technical one on Gordo Byrns (sp?) web site

bottom line seems to be swim more, train smart and work with some one knowledgable specifically in swimming

[alison]

hi, i just logged on for the first time and i know this tread has been dead for a while, but i love swimming and would like to add my 2 cents.

for a new swimmer the most important thing is getting and maintaining proper technique. drills are key and should be done every time you swim! dedicate a few minutes of warm-up and/or cooldown to drills. drills should always be done slowly and with complete concentration. i have been swimming competitively for the last 14 years and i still put drills into my workout weekly.

that brings me to my last point: never swim mindlessly. every mindless stroke taken is a step back to bad form. avoid boring workouts that send your mind wandering and keep every workout engaging.

[RUNHARD]

What exactly is a drill?

Thanks

[alison]

Sorry i didn't explain that part better.

A drill is an exercise done in the water that focuses on a particular skill. For instance, it is widely accepted that freestyle should be swam by turning the hips and body from side to side. There are many drills that focus on this side to side motion.

Here are a couple links that i found that have some drills i have done in the past and think could be helpful. Start with the side kicking and body position drills, then when that is comfortable move onto the others.

www.cruciblefitness.com/etips/swimming-drills02.htm

www.mvm.org/workouts-drills.php

i hope this helps!