Swim sessions

Hi guys,

I'm trying to get back into some kind of swim form but at the moment would prefer to avoid squads and build up some strength and distance in the pool. My previous experience with a swim squad was that we would smash ourselves doing short intervals and I'd get really good at holding pace and form for 100-200m sets but it didn't seem to help much over longer distance racing?

Problem is I'm struggling with deciding what to do. In fact I don't really know how to structure a basic swim training week, when, how much etc so was wondering if some of you could help me out with a few ideas.

Many thanks,

Rog

my tip is keep the sessions short.

swimming is mind numbingly boring. i do more than 3km/1hr at the moment to keep me interested because i only swim solo. mileage will need to build before i race though.

typical favorite session:
500 pull (1:30 pace)
5x100 swim 1:20, leave on 1:30

400 pull (1:30 pace)
4x100 swim 1:20, leave on 1:30

300 pull (1:30 pace)
3x100 swim 1:20, leave on 1:30

than 2 and 1 in the same pattern
=3km

G'day Rog,

I adapt most of my sessions outside of IM specific preps from this site.

http://ntcmastersswim.blogspot.com/

You have 3 options A, B and C and I've just started doing some A sessions, they are long. What Ih like about them is the variety. Nothing is too long, in terms of continuous sets, and boring. I tend to get bored quickly. I changed most of te kicks sets to hard free and most main sets I do with paddles for strength at the moment.

Once I hit the IM specific preps then it's all David's sets. They hurt.

The other option is too just use the ones I do in my program each week.


fluro

andrew b wrote:my tip is keep the sessions short.


typical favorite session:
500 pull (1:30 pace)
5x100 swim 1:20, leave on 1:30

etc etc

=3km

Out of interest, what is your IM race pace? Or what is your 1,000m pool time? Just trying to put the 1:30 pace of your set into context.

i usually swim sub 55 pretty comfortably in a wetsuit. never done a 1k tt.

for comparison the 1:20 pace 0:10 rest is a pace i could hold for 15 or 20 x 100 or so, so its "solidly aerobic" in my language. (25 m pool)

Paul F wrote:G'day Rog,

I adapt most of my sessions outside of IM specific preps from this site.

http://ntcmastersswim.blogspot.com/

You have 3 options A, B and C and I've just started doing some A sessions, they are long. What Ih like about them is the variety. Nothing is too long, in terms of continuous sets, and boring. I tend to get bored quickly. I changed most of te kicks sets to hard free and most main sets I do with paddles for strength at the moment.

Once I hit the IM specific preps then it's all David's sets. They hurt.

The other option is too just use the ones I do in my program each week.


fluro

Gee there are alot of fins sets on that site.

What are Davids sets?

I have davids on an excel document. Do you want me to email them to you?

His sets contain a lot more IM's

Paul

Hi Paul,

Can you please send it to your email distribution list so I get a copy as well?

Thanks guys for all the references and tips.

Rog

No worries

fluro