May 24, 2017

My Swim Workout

Ron Saetermoe

Let me start by saying that I’m not a great swimmer, but I am good. I’m good because I started swimming competitively when I was seven years old and continued to do so until I got sideways with my high school swim coach when I was 17.

When I got to college I thought it would be cool to try out for the swim team. I went to one of their practices just to check it out and realized they were waaaaay beyond my abilities so I just continued to swim for exercise and fun.

When I took up triathlon in 1983 I realized I didn’t have to be a great swimmer but it sure did help being good. In recent years I’ve developed a system that works for me, and it may work for you too.

Now I don’t want to get sideways with all of the masters swim programs, but I probably will anyway. In my opinion, masters swim programs aren’t teaching you how to be a good triathlon swimmer. After all, how many times do we swim 100 yards, then stop? Hopefully never.

Because of my cramped schedule and because I think long, continuous swimming is more beneficial for triathletes, I have developed the “Triathica Swimming System.”

Essentially, each workout includes long sets with very few rests . . . more congruent with triathlon racing. Each set includes easy to moderate efforts with bursts of speed. Here is my typical training program leading up to Ironman distance:

Adaptation phase: 3,000 yards as 200 moderate + 50 hard x 4 (no stopping between)
Repeat this three times with one-minute rest between
Base phase: 3,000 yards as 150 moderate + 100 hard x 4 (no stopping between)
Repeat this three times with one-minute rest between
Build phase: 3,000 yards as 100 moderate + 150 hard x 4 (no stopping between)
Repeat this three times with one-minute rest between
Race phase: 3,000 yards as 50 moderate + 200 hard x 4 (no stopping between)
Repeat this three times with one-minute rest between

You can see, as I near my race I begin to increase the “hard” yards which helps me build for my race. When my season ends I reduce my total yards as well as my hard yards. Give it a try sometime and let me know if it works for you.

Cheers!

Post to Twitter

Speak Your Mind

*