sluiper Posted October 22, 2012 Share Mental arithmetic...mmm....8x500m is 4000m @ mmm...1m 48s per 100m (used the calc for that one) Are you Chad le Clos or something? Sounds harder than it is The rest in between helps a lot and I used to swim provincial, so it's pretty much the only sport I knew anything about before I decided to start training for an Ironman. And Chad swam a 51 seconds for the 100m butterfly, so I'm swimming freestyle at less than half his pace Yeah thats hectic Just a suggestion why don't you maybe include some short stuff in your swim training instead of doing all those 500's. For example do 10 x 100's leaving on 2 min. It will increase the lung capacity as well. Then when that becomes to easy then leave on 1min 50 seconds. You're right, the shorter stuff does help a lot. I try to do at least one session a week of very short stuff with minimal rest in between, i.e.200m warmup5x100m negative splits with 15 seconds rest in between10x50m negative splits with 10 seconds rest in betweenetc etcThere are a ton of cool workouts here: http://ruthkazez.com...imworkouts.html. So I'd normally do something like this: http://ruthkazez.com...mWorkout42.html Edited October 22, 2012 by sluiper fabes 1 Link to comment Share on other sites More sharing options...
JGR Posted October 22, 2012 Share good smoke but you guys swim a lot. how many hours do you train a week if the swimming alone is 8-10km...? Swimming is about 3 hrs a week. A typical set could look like: Warm up 500m, 5 x 50 on a min, 200 easy, 5x 100 on 2 miin, 100 easy, 400m time trial, 200 easy, 200 m kick board, 200m cool down - quick quick Try do a 1500m - 3000m open water swim every 2nd week or so as well. I think people who grew up on the beach or swam at a decent level at school find it easy to pick up. Swimming is also one of the hardest things tomake big improvements. IMHO Link to comment Share on other sites More sharing options...
sluiper Posted October 22, 2012 Share good smoke but you guys swim a lot. how many hours do you train a week if the swimming alone is 8-10km...? At the moment I'm doing about 10-12 hours a week total, but I'm hoping to get that up to 18-20 in about 3 months' time.That said, my main aim is the full Ironman in April, not the half. fabes 1 Link to comment Share on other sites More sharing options...
davem Posted October 22, 2012 Share OK, so you are not a newbie to swimming. Was about to retire and take up tiddlywinks out of inadequacy. When I used to pay someone for a training program, she gave me a 5.3km swim for the one day including a whole of drills. After I decided to skip that one, I realised I was just another cut and paste customer. The best investment I have made for my swimming was a Garmin Swim. Being able to see what you are doing makes the training so much more relevant and you focus so much better. Link to comment Share on other sites More sharing options...
JGR Posted October 22, 2012 Share OK, so you are not a newbie to swimming. Was about to retire and take up tiddlywinks out of inadequacy. When I used to pay someone for a training program, she gave me a 5.3km swim for the one day including a whole of drills. After I decided to skip that one, I realised I was just another cut and paste customer. The best investment I have made for my swimming was a Garmin Swim. Being able to see what you are doing makes the training so much more relevant and you focus so much better.or join a squad .... Link to comment Share on other sites More sharing options...
davem Posted October 22, 2012 Share Been thinking about the squad thing. Can you recommend in Northcliff area? Link to comment Share on other sites More sharing options...
BlinkFan Posted October 23, 2012 Share How are you guys handling the training so far? I have to say that I'm struggling every other week. I can go hard for a week, but then suffer the next week feeling "pap". I think there might be an issue with my recovery? What do your routines looks like? Link to comment Share on other sites More sharing options...
Grondpad Posted October 23, 2012 Share How are you guys handling the training so far? I have to say that I'm struggling every other week. I can go hard for a week, but then suffer the next week feeling "pap". I think there might be an issue with my recovery? What do your routines looks like? I think you are probably right wrt to recovery The best advice I have ever received was to work through the book “Triathletes training bible”. It really is a great investment in your training. It explains how recovery has to fit into your schedule. It’s a long read and you have to “Work” through the book, but the results are worth it. Link to comment Share on other sites More sharing options...
JGR Posted October 23, 2012 Share Been thinking about the squad thing. Can you recommend in Northcliff area?Sorry I live in CPT Link to comment Share on other sites More sharing options...
KevG Posted October 23, 2012 Share How are you guys handling the training so far? I have to say that I'm struggling every other week. I can go hard for a week, but then suffer the next week feeling "pap". I think there might be an issue with my recovery? What do your routines looks like?Doing 10-12 hrs a week now, but also find the loss of energy. Have changed to training 7 or more days in a week to take advantage of good times, and then dropping a day when I feel run down, get good recovery then.Find that cahnge of diet has helped a lot too with energy and recovery Link to comment Share on other sites More sharing options...
Blindspot Posted October 23, 2012 Share Doing 10-12 hrs a week now, but also find the loss of energy. Have changed to training 7 or more days in a week to take advantage of good times, and then dropping a day when I feel run down, get good recovery then.Find that cahnge of diet has helped a lot too with energy and recovery How many days are there in your week? I make sure that for at least 1 day during a week I don't do any training. I will rather go into the race under trained than over trained. Link to comment Share on other sites More sharing options...
davem Posted October 23, 2012 Share "training 7 or more days in a week" Where can I buy that extra day? Link to comment Share on other sites More sharing options...
JGR Posted October 23, 2012 Share "training 7 or more days in a week" Where can I buy that extra day?You have more than one session a day?? maybe he meant times not days Link to comment Share on other sites More sharing options...
KevG Posted October 23, 2012 Share "training 7 or more days in a week" Where can I buy that extra day?Ja ja, didn't think that reply through clearly!Meant to say, instead of doing 6 days, 1rest, taking advantage of feeling strong and trying out 7-8 days in a row until feeling buggered, then resting a day.Seems to be working, but only been doing it for 2 weeks now, so will get back if its working Link to comment Share on other sites More sharing options...
JGR Posted October 23, 2012 Share Ja ja, didn't think that reply through clearly!Meant to say, instead of doing 6 days, 1rest, taking advantage of feeling strong and trying out 7-8 days in a row until feeling buggered, then resting a day.Seems to be working, but only been doing it for 2 weeks now, so will get back if its workingBarone for a 25 hr day! Link to comment Share on other sites More sharing options...
Foxbat Posted October 23, 2012 Share Quality sessions and quality rest. Simple formula. Link to comment Share on other sites More sharing options...
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