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  #1  
Old 10-22-2014
varrojames varrojames is offline
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Join Date: Oct 2014
Posts: 10
varrojames
Default Long swims

Hello,

I'd like to participate in a long distance open water swim in January, 1.6k, 2K or 4K. I have been pratcicing TI for over a year and feel that my stroke is much more efficent. I was able to swim 2000 yards 4 - 5 times this summer (all in a pool) but backed off becasue I felt like my stroke was wearing down. So I have in effect started over doing 100% TI drills 4 days a week. In November I have reintroduced one long swim per week. I started with 500 yards 6 weeks ago and completed 1000 yesterday. My SPL stroke count is between 16 - 18. I can get it as low as 14 but only with over gliding.

I just received my DVD copy of Easy Free Style and have incorparated the lessons into my daily work outs. ( I am driving my kids crazy becasue its the only thing I have been watching). Looking for some advise should I continue to build up with one long swim a week I have developed a 20 week schudle where I boost my long swim yardage by 10% per week. By week 14 I will hit 4000 yards. My other workourts are intervals where I also boost the yardage cooresponding with TI workouts.

As an example this Saturday my long swim will be 1100. My swim on Sunday (today) Tuesday, Thursday, Friday will all be betwen 1000 - 1200 and 70% of the yardage will be TI drills. As I get closer to May and as my daily yardage increases my TI drilling will drop to about 30% of the total.

I am planning to attend a TI workshop this Spring.

So I'd like for you all to tear this apart and tell me what's wrong and what I need to do differently, keeping in mind that by May I'd like to have been able to swim a 4K consisently.

Thanks
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  #2  
Old 10-29-2014
CoachSuzanne CoachSuzanne is offline
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Join Date: Mar 2010
Posts: 2,453
CoachSuzanne
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it's impossible to critique this plan without seeing you swim. So much drilling sounds excessive to me. I have a 12 week plan available in the Total Immersion Academy for Olymic/HIM distnace swims, but suitable for IM distance as well. (which covers your distances below pretty well). We'll have it for sale on the site soon too.

You'll get more traction for this in the freestyle thread probabaly. People come to this area of the site to get ideas for workouts, not to give coaching advice. You can crowdsource training ideas in a better trafficed area of the site!

Quote:
Originally Posted by varrojames View Post
Hello,

I'd like to participate in a long distance open water swim in January, 1.6k, 2K or 4K. I have been pratcicing TI for over a year and feel that my stroke is much more efficent. I was able to swim 2000 yards 4 - 5 times this summer (all in a pool) but backed off becasue I felt like my stroke was wearing down. So I have in effect started over doing 100% TI drills 4 days a week. In November I have reintroduced one long swim per week. I started with 500 yards 6 weeks ago and completed 1000 yesterday. My SPL stroke count is between 16 - 18. I can get it as low as 14 but only with over gliding.

I just received my DVD copy of Easy Free Style and have incorparated the lessons into my daily work outs. ( I am driving my kids crazy becasue its the only thing I have been watching). Looking for some advise should I continue to build up with one long swim a week I have developed a 20 week schudle where I boost my long swim yardage by 10% per week. By week 14 I will hit 4000 yards. My other workourts are intervals where I also boost the yardage cooresponding with TI workouts.

As an example this Saturday my long swim will be 1100. My swim on Sunday (today) Tuesday, Thursday, Friday will all be betwen 1000 - 1200 and 70% of the yardage will be TI drills. As I get closer to May and as my daily yardage increases my TI drilling will drop to about 30% of the total.

I am planning to attend a TI workshop this Spring.

So I'd like for you all to tear this apart and tell me what's wrong and what I need to do differently, keeping in mind that by May I'd like to have been able to swim a 4K consisently.

Thanks
__________________
Suzanne Atkinson, MD
Coach of 4 time USA Triathlon Triathlete of the Year, Kirsten Sass
Steel City Endurance, LTD
Fresh Freestyle

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  #3  
Old 11-06-2014
terry terry is offline
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Join Date: Apr 2008
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Varro. Where are these January OW swims taking place? Somewhere under the Southern Cross?
Where and with whom will you take your workshop?

I concur with Suzanne. You'd learn more and progress faster with a more even mix of drill and swim.

When I practice drills (which is quite infrequent these days--I'm about to start a thread where I post my current practices, giving you and others an idea how I train now), it would look like this.

4 x Superman - focus on completely releasing the weight of my head. Each rep is only 6 to 8 yds
4 x Superman + 4 to 6 strokes. Maintain focus on weightless head.
4 x 25 Whole Stroke. Same focus.
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Terry Laughlin
Head Coach & Chief Executive Optimist

May your laps be as happy as mine.

My TI Story
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