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IMSMILEY88's Photo IMSMILEY88 Posts: 1,909
7/11/10 10:09 A

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TDSLOVELY, Thanks for posting the ZERO TO 700 swim plan! I'm a new swimmer, and can only go 50 yards at a time now... and that is hard. But, after reading this plan, I realize that I should try to change strokes and keep swimming. I'm going to try and do 100 in this manner this week.

Also, thanks for all of the discussion on breathing. I've been only taking about 3 breaths for my first lap because it seems comfortable. But, then, on my way back, I have to breathe often and can barely make it. So, I guess I need to be breathing more!

Thanks again to everyone!

Dana, Half Fanatic #1693

Completed 2013 Events:
Feb 9 - Pedaling the Prairie, 45 miles
Feb 16 - Lions Club Bike Ride, 46.5 miles
Mar 3 - The Great Plane Ride, 25 hilly miles
Aug 18 - TriGirl Sprint Duathlon
Sept 2 - Dam Ride, 32 miles


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DESERTFLOWERG's Photo DESERTFLOWERG Posts: 1,437
7/1/10 4:59 P

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Congratulations on completing your tri swim - that's awesome!


Desertflower
5'5"


When it's time to die, let us not discover that we have never lived . . .
Henry David Thoreau


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TDSLOVEY's Photo TDSLOVEY Posts: 1,194
7/1/10 2:19 P

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KEEP IN MIND I AM A SLOW AS MOLASSES SWIMMER!!

I just love vacation bible school. I get to drop my kids off and go get my exercise on. For the first time in almost 3 months, I will get a full week of consistent workouts.

First time back in the pool since my tri on 6/20. In my tri, it took me 45 slow minutes to do 850 yards using freestyle. Yesterday I did 1000 yards in 50 minutes. A slight improvement since I alternated each length with freestyle and breaststroke. My breaststroke is even slower than my freestyle.
Alternating strokes allowed me to not be as tired. My arms were still a little tired from my lunch hour bodysculpt class.

1x600
rest 30 seconds
1x300
rest 30 seconds
1x100
TOTAL - 1000 yards (pool closed)

Because of my work schedule and end of year school activities, I only got to week 4 (sort of) in my "Swim Zero to One Mile" program. What I really got to was doing 800 yards nonstop.
Today I restarted at week 4 but didn't finish because the pool closed. Even then I wonder if I would have been able to push myself further.

My next Iron Girl tri is a lake swim of 1100 yards on august 22. That gives me about 7 weeks to master the distance, improve my strok and definitely get some speed. There is a strict 1 hour limit on the swim at Iron Girl. They will pull you out.

Below is week 3 and 4 workouts. Should I back track to week 3 or push thru on week 4 or maybe focus on doing just the 1000 yard set PART of week 5?

WEEK three:
400 yards...rest for 12 breaths
200 yards...rest for 10 breaths
4 x 100 yards...rest for 8 breathsbetween 100s
4 x 50 yards...rest for 4 breaths between 50s
total: 1200 yards

WEEK four:
600 yards...rest for 10 breaths
300 yards...rest for 8 breaths
4 x 100 yards...rest for 6 breaths between 100s
4 x 50 yards...rest for 4 breaths between 50s
total: 1500 yards

WEEK five:
1000 yards...rest for 8 breaths
4 x 100 yards...rest for 4 breaths between 100s
4 x 50 yards...rest for 4 breaths between 50s
total: 1600 yards

Lovey


This is the year of a healthier me.
Nothing tastes as good as skinny feels.


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DRC2205's Photo DRC2205 Posts: 8,845
5/27/10 12:57 P

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I think you are on the right track. I wouldn't worry about that fact thaat you are not panting at the end of the first 400. You need to keep in mind you are looking for the endurance to go the whole sitance. You can sprint at the end of your race if you want to, but you need to keep enough in reserves so you don't have problems. We want you to finish this one!

TDSLOVEY's Photo TDSLOVEY Posts: 1,194
5/27/10 11:44 A

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Thursday 5/27/2010
WEEK three / Day Two workout: I added drills at the end instead of just laps.

400 yards...rest for 12 breaths - SWIM

200 yards...rest for 10 breaths - SWIM

4 x 100 yards...rest for 8 breaths between 100s -
100yds SWIM
100yds ONE ARM DRILL WITH FINS
100yds SWIM
100yds ONE ARM ALT EVERY 6 KICK DRILL WITH FINS

4 x 50 yards...rest for 4 breaths between 50s
2x50 yds KICK WITH KICKBOARD
1X50 yd SWIM
1X50 BACKSTROKE

total: 1200 yards


No pain. Am I suppose to be panting at the end of say the 400 yard swim? I am not breathing hard at all. I go slow otherwise I do pant and have to stop. The 400 swim took me 18 minutes or so. Total workout took about an hour.

Lovey

Edited by: TDSLOVEY at: 5/27/2010 (11:45)
This is the year of a healthier me.
Nothing tastes as good as skinny feels.


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TDSLOVEY's Photo TDSLOVEY Posts: 1,194
5/26/10 3:17 P

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I only have 3 weeks until race day. The swim is half of a mile and depending on who you ask, that’s 825 yards (half of a swimmers mile) or about 900 yards. I think that since I did 600 yards in the pool I might be ok and the wetsuit might be a little help. However, I want to be able to swim LONGER than the race distance in the pool. My want of going the distance and my need of no getting injured are not always on the same page.

The rest did help. I didn’t have any pain just a slight stiffness that was gone after the first lap or so. I don’t really want to go backwards in the program but I am not jumping forward. I was swimming so well on week one and jumped to week 3 on my second swim of week two. Too fast. I never learn.

I am actually suppose to be on week 3 this week so I think I will stick with it but I am going to change it up some while still doing the distances.

ORIGINAL:
WEEK three / Day TWO workout:
400 yards...rest for 12 breaths
200 yards...rest for 10 breaths
4 x 100 yards...rest for 8 breathsbetween 100s
4 x 50 yards...rest for 4 breaths between 50s
total: 1200 yards

REVISED:
WEEK three / Day TWO workout:
400 yards...rest for 12 breaths
200 yards...rest for 10 breaths
4 x 100 yards...rest for 8 breathsbetween 100s - DRILLS INSTEAD OF LAPS
4 x 50 yards...rest for 4 breaths between 50s - DRILLS INSTEAD OF LAPS
total: 1200 yards

Some of the drills I am thinking are side rotations, one arm drills, kick, etc.. I probably won’t use the fins so that don’t get use to them.

Thoughts

Lovey


This is the year of a healthier me.
Nothing tastes as good as skinny feels.


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DRC2205's Photo DRC2205 Posts: 8,845
5/26/10 11:24 A

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Did taking it easy alleviate the pain? If so, what do you think about going back to week 2 again?

TDSLOVEY's Photo TDSLOVEY Posts: 1,194
5/25/10 10:27 P

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WEEK three / Day One workout:
400 yards...rest for 12 breaths
200 yards...rest for 10 breaths
4 x 100 yards...rest for 8 breathsbetween 100s
4 x 50 yards...rest for 4 breaths between 50s
total: 1200 yards

That was what I suppose to do but I was resting my shoulder after ome pain on Thursday. Today I was taking it easy.

Today's workout:
500 yards...alternating between freestyle and breaststroke every 100 yards for the first 300 and then alternated every 50 yards for the remaining 200 yards.

This is the year of a healthier me.
Nothing tastes as good as skinny feels.


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TDSLOVEY's Photo TDSLOVEY Posts: 1,194
5/20/10 4:57 P

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Thanks. I do feel comfortable with bilateral breathing.

Today instead of doing week 2, I did week 3. I wanted to do week 4 but I was sick for a few days so I dialed back.

2 x 50 warmup swim

WEEK three / Day One workout:
400 yards...rest for 12 breaths
200 yards...rest for 10 breaths
4 x 100 yards...rest for 8 breaths between 100s
4 x 50 yards...rest for 4 breaths between 50s
total: 1200 yards

The pool closed before I could finish. I had just finished the third set of the 4x100. I only got 1000 yards in.

My left shoulder felt sore at the beginning whenever I pulled my arm back. I stopped and stretched it out and it eased as I moved on and then stopped. I think I need to do extra stretching. I WONT be jumping any more weeks. Pushing too hard might have me end up injured.

Lovey

This is the year of a healthier me.
Nothing tastes as good as skinny feels.


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DRC2205's Photo DRC2205 Posts: 8,845
5/20/10 2:37 P

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Hi LOVEY--just caught up with your training.

First of all, we can debate breathing until the cows come home and still not have an answer. A swim coach I used to work with said that you should breathe every other stroke in a tri for two reasons: You don't want to even remotely deprive your body of oxygen at the beginning of a race, and so that you will be able to sight consistently in an open water swim. The sighting is the big difference between tri swimming and regular pool swimming. That being said, I always feel better with bilateral breathing, every third stroke. So know how to do both, and see how it works best in the race for you.

As for what you should plan for the next couple of weeks: I'd suggest starting with the plan they set forth. You can always do more if you feel up to it, but be careful not to burn yourself out. You are doing awesome!

SUNNYBR's Photo SUNNYBR Posts: 1,681
5/17/10 5:01 P

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Hi Lovey - just read through this and I am so impressed with your persistence and accomplishments. It is wonderful to see results, isn't it?

emoticon

Keep up the great work!

Beth


Whatever you can do, or dream you can, begin it. Boldness has genius, power and magic in it.

- Goethe


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TDSLOVEY's Photo TDSLOVEY Posts: 1,194
5/17/10 10:17 A

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WEEK two / DAY 1 of Swim Zero To One Mile in 6 weeks:
200 yards……… rest for 12 breaths
4 x 100 yards...rest for 12 breaths between 100s
4 x 50 yards...rest for 8 breaths between 50s
4 x 25 yards...rest for 4 breaths between 25s
total: 900 yards

That is the original workout for week two.
After being able to do 500 yards nonstop last Friday, I wanted to see if I could keep that up.

My workout ended up being:
200 yards……… rest for 12 breaths
600 yards……… done

The first set was all freestyle but the second set I did breaststroke every fourth length except for the last one which I sprinted. My breathing was steady doing bilateral every 3 strokes.

I am thinking if I should stick to the program or can I jump ahead to week 3 or 4 and follow it from there. What do you think?

Week 3 workout is:
400 yards……… rest for 12 breaths
200 yards……… rest for 10 breaths
4 x 100 yards...rest for 8 breaths between 100s
4 x 50 yards...rest for 4 breaths between 50s
total: 1200 yards

Week 4 workout is:
600 yards……… rest for 10 breaths
300 yards……… rest for 8 breaths
4 x 100 yards...rest for 6 breaths between 100s
4 x 50 yards...rest for 4 breaths between 50s
total: 1500 yards

Lovey

This is the year of a healthier me.
Nothing tastes as good as skinny feels.


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DESERTFLOWERG's Photo DESERTFLOWERG Posts: 1,437
5/17/10 12:38 A

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Good going!!! Knowing you can cover the distance (without breaks) is so empowering.


Desertflower
5'5"


When it's time to die, let us not discover that we have never lived . . .
Henry David Thoreau


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TDSLOVEY's Photo TDSLOVEY Posts: 1,194
5/14/10 9:09 A

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I did it!!

WEEK one / DAY 3 of Swim Zero To One Mile in 6 weeks:
4 x 100 yards...rest for 12 breaths between 100s
4 x 50 yards...rest for 8 breaths between 50s
4 x 25 yards...rest for 4 breaths between 25s
total: 700 yards

That is the original workout for week one. My workout ended up being longer. After the second set of 100s, I felt I could have kept going so I did the 3rd and 4th 100 nonstop. I felt good. I moved on to the 4x50s but with a slower pace, I kept going nonstop for 500yards instead!!

I did 500 yards nonstop!! I did it slowly but surely. It took me 23 minutes to do that 500 swim but it doesn’t matter because I did the distance.

My workout ended up being
2 x 100 yards...
1 x 200 yards...
1 x 500 yards...

Total: 900 yards

ruthkazez.com/ZeroTo1mile.html

Lovey


This is the year of a healthier me.
Nothing tastes as good as skinny feels.


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SUMMERTIME_JEN's Photo SUMMERTIME_JEN Posts: 95
5/13/10 6:29 A

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Have a great swim today!

6/7/09 Great South Bay Sprint Triathlon (750m, 11mi, 5k), 1:43:45
6/20/09 Diamond Dash for a Cure 5k, 32:45
7/5/09 Independence Triathlon (500m, 8mi, 5k), 1:12:30
11/15/09 Damon Runyon 5k Yankee Stadium, 39:44


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TDSLOVEY's Photo TDSLOVEY Posts: 1,194
5/12/10 10:55 P

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Desertflower - "Getting oxygen every two strokes instead of every three will probably help with your endurance."

When I get tired I breathe every two strokes on one side the switch to the other side. It feels like a ay to catch my breath but when I start with it from the get go it seems more tiring.

I will give it a try again though.

Going from breathing one side every 4 strokes to bilateral every 3 strokes definitely saved energy.

Lovey

This is the year of a healthier me.
Nothing tastes as good as skinny feels.


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SUMMERTIME_JEN's Photo SUMMERTIME_JEN Posts: 95
5/12/10 6:30 P

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You can either kick with a kickboard if you have one available, or kick on your back. When you're kicking on your back, keep your arms straight over your head, and clasp your hands together. It will take some effort to go straight at first. Holding a kickboard, don't lean on it, keep your arms straight and hold it out in front of you. This will keep your body position in the water where it needs to be.

6/7/09 Great South Bay Sprint Triathlon (750m, 11mi, 5k), 1:43:45
6/20/09 Diamond Dash for a Cure 5k, 32:45
7/5/09 Independence Triathlon (500m, 8mi, 5k), 1:12:30
11/15/09 Damon Runyon 5k Yankee Stadium, 39:44


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DESERTFLOWERG's Photo DESERTFLOWERG Posts: 1,437
5/12/10 4:44 P

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In my opinion a better way to bilateral breathe is to go a complete length breathing on one side and the next length breathing on the other side. Getting oxygen every two strokes instead of every three will probably help with your endurance.


Desertflower
5'5"


When it's time to die, let us not discover that we have never lived . . .
Henry David Thoreau


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TDSLOVEY's Photo TDSLOVEY Posts: 1,194
5/12/10 2:07 P

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On each 100, I swam breaststroke for the third length so it was fs, fs, bs,fs. Doing breaststroke gave me a rest. I don't know how to do backstroke and I wouldn't even attempt butterfly.

Maybe I can work on a kick only on my back and my stomach with no kickboard.

Week One / Day three tomorrow.

Lovey

This is the year of a healthier me.
Nothing tastes as good as skinny feels.


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SUMMERTIME_JEN's Photo SUMMERTIME_JEN Posts: 95
5/12/10 6:50 A

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Lovey,

Sounds like you're doing it perfectly. No worries about the swim this year! You've got it!

When you get to the longer distance workouts, you might want to mix up your strokes. Anything will help the endurance, and in the tri, you may decide to change strokes also. Do a set with one of each, breast, back, kick only, and finish it up with a sprint freestyle. You'll love the speed you'll feel in the free after giving your muscles a bit of a change.

When I was swim training I would use www.swimplan.com and keep requesting a new workout until I got one with enough variety to keep me interested. It wasn't the physical endurance, but the mental endurance that I needed to improve. Once I could keep myself in the pool, my speed improved.

Note the past tense in "when I was swim training" - I have yet to find a place to swim that fits into my schedule this season. Hopefully things will lighten up and I can get back in the water...

Edited by: SUMMERTIME_JEN at: 5/12/2010 (06:59)
6/7/09 Great South Bay Sprint Triathlon (750m, 11mi, 5k), 1:43:45
6/20/09 Diamond Dash for a Cure 5k, 32:45
7/5/09 Independence Triathlon (500m, 8mi, 5k), 1:12:30
11/15/09 Damon Runyon 5k Yankee Stadium, 39:44


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TDSLOVEY's Photo TDSLOVEY Posts: 1,194
5/11/10 9:59 P

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Actually, I am not worried about speed. When I did day 1, I struggled the first set of 100s. I realized that if I slowed down I wasn't as out of breath. I felt like I was going in slow motion but I was able to do the 100 without stopping. I think of it as running, speed will come. I wasn't rying to go faster on Day 2. I actually was trying to go just as slow so I wouldn't stop but somehow I finished faster.

I don't pay attention too much to my kick. If I do, I end up kicking harder and getting tired. I just kick in a natural motion and it has helped to keep them from wearing out too fast.

I breathe bilateral every 3 strokes. I use to breath one sided but in the swim class I took thats one of the first thing she taught us.

Lovey

This is the year of a healthier me.
Nothing tastes as good as skinny feels.


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DESERTFLOWERG's Photo DESERTFLOWERG Posts: 1,437
5/11/10 7:35 P

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I am a slow swimmer, but I have no endurance problem in swimming. . . I think I could easily swim nonstop for 3 miles, but have never stayed in the pool long enough. And right now, the first thing you want is to KNOW you can just relax and do the distance. What sort of kick are you using? I use a 2 beat kick and the kick is more like a toe flick to start the core rotation. Have you tried swimming with a very minimal or no kick to save energy?


Desertflower
5'5"


When it's time to die, let us not discover that we have never lived . . .
Henry David Thoreau


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IRISH98's Photo IRISH98 SparkPoints: (0)
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5/11/10 6:24 P

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Great plan Lovey. I definitely agree to not worry about speed, that, like running, it will come (or so I keep telling myself, lol). Also, have you tried using a pull buoy? I like to alternate swimming with pulling. It builds up the endurance in my upper body (which is really most of what you should be using in a triathlon, since you want to save your legs for biking and running). Think of it like walk breaks when you're running. It lets you extend your distance, and then you gradually decrease the amount you use it. Also, I think it simulates the buoyancy you get from a wetsuit (if you're using one).

2010 Goals:
Get under 6 hours for a half Ironman triathlon
Get under 8 min/mi for a 5K - DONE 4/3

2010 Big Races:
Jan 15-17 Bermuda Half Challenge (8:15 Mile, 1:01:20 10K, and 2:11:32 half marathon)
June 6 Mooseman 70.3 triathlon (6:30:25)
Aug 22 Timberman 70.3 triathlon (6:10:14)


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SUMMERTIME_JEN's Photo SUMMERTIME_JEN Posts: 95
5/11/10 4:58 P

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Lovey,
Great idea to work with a plan. (Couldn't have done my tri without it!) Just keep doing the distance, every workout. Don't worry as much about speed. It will come. You WILL do it this year!


6/7/09 Great South Bay Sprint Triathlon (750m, 11mi, 5k), 1:43:45
6/20/09 Diamond Dash for a Cure 5k, 32:45
7/5/09 Independence Triathlon (500m, 8mi, 5k), 1:12:30
11/15/09 Damon Runyon 5k Yankee Stadium, 39:44


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LAINERS0323's Photo LAINERS0323 Posts: 1,334
5/11/10 3:47 P

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Good luck Lovey! Thanks for the info!

Half Marathon PR Surf City 2009 2:15:14

To plan your life's journey you must live with INTENTION!

"Just keep swimming, just keep swimming!" Dory-Finding Nemo

LIVE, LOVE, LAUGH while you have the chance!

When coming in last is really a VICTORY!
www.youtube.com/watch?v=8DTPEQwChdM


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TDSLOVEY's Photo TDSLOVEY Posts: 1,194
5/11/10 3:10 P

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Swim Zero to One Mile in Six Weeks. It's not really zero since you start at 700 yards.
ruthkazez.com/ZeroTo1mile.html

If swimming 100 yards is not yet possible go to Zero to 700. The ZERO TO 700 is an Easy Preamble to the 0-1650 Plan
ruthkazez.com/Zeroto1milePreamble/pr
e-
zero.html



I never went past week two and still can’t swim the distance of my tri. I improved my technique and stroke with swim classes but still lack the endurance. To make me accountable, I am going to post my weekly workout. My next ATTEMPT (failed the first time) at a sprint tri is 6 weeks away so this program should be great to get me there if I stick with it. The tri swim is half a mile in the Potomac River, 13 mile bike and 4.2 mile run (odd distance).

Swim Zero to One Mile in 6 weeks – 3x a week:

WEEK one -
4 x 100 yards...rest for 12 breaths between 100s
4 x 50 yards...rest for 8 breaths between 50s
4 x 25 yards...rest for 4 breaths between 25s
total: 700 yards


M 05.10.10 - WEEK one/DAY one, 700 yds plus 50 yds warm-up, 40 mins
T 05.11.10 - WEEK one / DAY two, 700 yards, 32 minutes


Lovey


Edited by: TDSLOVEY at: 5/11/2010 (15:12)
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