Swim Time - Looking to improve

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2007-07-03 1:11 PM

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Subject: Swim Time - Looking to improve

I'm very new to swimming - I just learned how to in February.  I did my first tri two weeks ago and was happy that I was able to very comfortably finish my swim.  Two months ago I could swim 1/2 mile in 24 minutes (slow, I know).  I've shaved off 5 minutes of that time and am now doing 1 mile swims in 40 minutes.  What I'd like to know is this:  Can I assume my time will continue to improve with practice?  I currently swim twice a week in the pool and once a week in open water.....What are the seasoned tri people's experience with this - how much time did you gain as you practiced the first year?  Should I have a swim coach assess my stroke or wait until next year when I have more "swim miles" under my belt?

 I'll be honest - up until very recently I was going for endurance, not time, but now I'd like to get a little more competitive....okay, maybe a lot more  :-)

 

2007-07-03 1:19 PM
in reply to: #870821

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Subject: RE: Swim Time - Looking to improve
brownlab - 2007-07-03 1:11 PM

I'm very new to swimming - I just learned how to in February.  I did my first tri two weeks ago and was happy that I was able to very comfortably finish my swim.  Two months ago I could swim 1/2 mile in 24 minutes (slow, I know).  I've shaved off 5 minutes of that time and am now doing 1 mile swims in 40 minutes.  What I'd like to know is this:  Can I assume my time will continue to improve with practice?  I currently swim twice a week in the pool and once a week in open water.....What are the seasoned tri people's experience with this - how much time did you gain as you practiced the first year?  Should I have a swim coach assess my stroke or wait until next year when I have more "swim miles" under my belt?

 I'll be honest - up until very recently I was going for endurance, not time, but now I'd like to get a little more competitive....okay, maybe a lot more  :-)

 

yes that's the best way to improve faster. that and LOTS of laps in the pool (at the very least swimming 4x a week)
2007-07-03 1:22 PM
in reply to: #870845

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Subject: RE: Swim Time - Looking to improve

 

yes that's the best way to improve faster. that and LOTS of laps in the pool (at the very least swimming 4x a week)

 

What is "lots" of laps exactly?  Is it possible to put a # on that?  Just wondering since I am also looking to improve my swim

2007-07-03 1:22 PM
in reply to: #870821

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Subject: RE: Swim Time - Looking to improve
i'd say the sooner you can get to a coach, the better. if you have stroke flaws, the more you swim now, the more ingrained they'll become and the more difficult it'll be to unlearn them.
2007-07-03 1:55 PM
in reply to: #870853

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Subject: RE: Swim Time - Looking to improve
carrie1 - 2007-07-03 1:22 PM

 

yes that's the best way to improve faster. that and LOTS of laps in the pool (at the very least swimming 4x a week)

 

What is "lots" of laps exactly?  Is it possible to put a # on that?  Just wondering since I am also looking to improve my swim

>>>it really depends on your ability. I started swimming around 1:45ish per 100 yds for a 1K yds time trial during my 1st year while swimming maybe 1000yds a session 2-3x a week to now 1:15ish per 100 yds for a 1K yds time trial swimming 5x a week avg 3000 yds a session but I was never a swimmer so I have to bust my a$$ in the pool a lot more

for you it might be less or more.... Have you get your swim stroke analyzed? what's your 100 yds for a 1K yds TT?

2007-07-03 2:16 PM
in reply to: #870821

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Supersonicus Idioticus
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Subject: RE: Swim Time - Looking to improve
With three times a week for 45-60min each, you can expect that you will improve to sub 30min mile (pool swim).

At that point consider going 60-75min or 4x/week and you'll get it down more. At this point, the law of diminishing returns kicks in. If I get another workout a week in (6 instead of 5), I would take off 15-20sec in a mile.

A coach will help always. If money is an issue, try to spread the coaching sessions throughout the next two years.

2007-07-03 2:19 PM
in reply to: #870821

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Subject: RE: Swim Time - Looking to improve
I agree with amiine, have a coach look at your stroke. You might ask for a few drills also - I personally recommend the three touch drill for freestyle. My coach has us swim that drill alot during the beginning of our seasons, and I've always noticed a substancial increase in my stroke efficiency after a few thousand yards worth of working with it.
2007-07-03 3:12 PM
in reply to: #870821

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Subject: RE: Swim Time - Looking to improve
I'd recommend a coach or masters group. I've been swimming with one for just 3 weeks and can already tell a difference in my comfort level and speed in the pool. Have a race Sunday, so that should be a good barometer of my progress.
2007-07-03 3:12 PM
in reply to: #870983

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Subject: RE: Swim Time - Looking to improve
Can you describe the three touch drill? Don't think I know that one.
2007-07-03 3:32 PM
in reply to: #870821

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Subject: RE: Swim Time - Looking to improve

Drills are great and should be done at every swim session- stroke efficiency is everything- but another key to swimming fitness and speed is doing intervals. Lots. With little rest between. For example, do 5x100 with 5" rest between. As you increase fitness, do some 200's with 20" rest between- You'll gain speed and endurance.

Stroke drills are only helpful when done correctly, so this is the one area where coached swessions help. If you have access to a Masters class, join them once a week. It'll do wonders

2007-07-03 3:36 PM
in reply to: #870821

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Elite
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Subject: RE: Swim Time - Looking to improve
I've heard a lot of recommendations for a coach. How much do swim coaches charge? How does that work?

2007-07-03 5:12 PM
in reply to: #870821

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Subject: RE: Swim Time - Looking to improve
The three touch drill - simply defined:
You start your stroke up on one side (since 90% of the freestyle takes place on your side) with one arm extended out, the other at your side. You raise the arm that is down at your side up, and touch it with all your fingertips to your hip. You then touch it to your shoulder, then your head, and then extend it into the water, and roll to your other side. Repeat with the other arm.
It's important to do this drill slowly. You need to perfect the motion. If you start to sink, remember to press your T and keep your kicks going strong. Also remember to touch each point with all (or most) of your fingertips. This is important because it helps you enter your hand into the water properly supinated. This makes your arm like the curvature of a plane's wing, and gives you a small amount of lift. Good stuff.
Thats the best I can do without actually being there to show it to you.
2007-07-03 6:40 PM
in reply to: #871298

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Subject: RE: Swim Time - Looking to improve
sharp4850 - 2007-07-03 6:12 PM

The three touch drill - simply defined:
You start your stroke up on one side (since 90% of the freestyle takes place on your side) with one arm extended out, the other at your side. You raise the arm that is down at your side up, and touch it with all your fingertips to your hip. You then touch it to your shoulder, then your head, and then extend it into the water, and roll to your other side. Repeat with the other arm.
It's important to do this drill slowly. You need to perfect the motion. If you start to sink, remember to press your T and keep your kicks going strong. Also remember to touch each point with all (or most) of your fingertips. This is important because it helps you enter your hand into the water properly supinated. This makes your arm like the curvature of a plane's wing, and gives you a small amount of lift. Good stuff.
Thats the best I can do without actually being there to show it to you.


This drill is fantastic!!! Everytime I feel like I'm not in real good form this drill helps me get back into it. This and the catch up drill help a lot. And, swim a lot!!!
2007-07-03 6:49 PM
in reply to: #870821

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Subject: RE: Swim Time - Looking to improve

Something I didn't see posted. When you are OWSing in a race, every time you pause to look around you add about 30 sec to your time. So if you pause to look 4 times thats 2 minutes. If you learn to sight without pausing you gain minutes without have to work any harder. Good sighting allows you to swim straighter improving your time, too. Good surf entry and exit will also shave time. There are many threads and articles on the subject but there is no substitute for doing it with someone who knows. 

Good form with much practice to ingrain it, too. Like a golf swing



Edited by Broompatrol 2007-07-03 6:50 PM
2007-07-04 2:49 AM
in reply to: #870821

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Subject: RE: Swim Time - Looking to improve

Definitely think a coach is worthwhile. I started swimming just under a year ago and recently started getting some coaching. It has made such a difference in a short space of time - it has also given me more motivation with my swimming as was finding before those sessions were easy to skip as I knew I struggled with it. I think it's better to get a coach earlier than later as the longer you swim for the more your current technique will become ingrained an harder to change.

Also your coach will give you lots of different types of drills so you can adopt ideas into your own training sessions to keep things varied and interesting - a mix of technical drills and speed drills.

Good luck with your swimming

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