Swimming during the Outseason?

Turby Wright

 Any Outseason vets have experience with swimming during their week? I am wondering about the fatigue and it's effect on the rest of the week. Since I stink at swimming I was thinking of Mon. and Fri. 45 min-1 hr. mostly drills, maybe some short intervals but don't want it to effect bike and run workouts. My age (58) also a factor. Thanks!!

baprince

N=1, but during last OS I knew that swimming was my weak link, and didn't have confidence that I could make the swim cut-off. Therefore, I used the off days for swim drills. I didn't do any hard intervals, but I made sure to get time in the pool. I'll say that 45-60 min of drills is a really long, boring workout.

As it turned out, the drills (and local TI Coach) got my form in shape, and the workouts prescribed during the actual race training plan got me to a very respectable swim time.

My best advice is to listen to your body, if you need rest skip some swims, and never make the swims a hard workout during the OS. The fatigue builds up over the course of the OS. I found that the EN perspective on swim ROI rings true, and you can make a lot of progress very quickly focusing on form in the swim.

Bruce Thompson

Turby - I'm 58 too & this my 3rd OS.  At our age you will make the fastest swim improvements by focusing on the technique during the OS.  Find yourself a good swim coach for some private lessons or a masters swim class.  But don't overdo the intensity.  If you do the run & bike workouts per the plan, you will likely get fatigued around 8, maybe even week 6, and swimming intervals will gets you in a hole even faster..  For us old guys, consistency and form are important.  I swim in the OS on Friday and Sunday, using both to do drills and to recover from the run/bike stuff. After the drills, I'll use a pull bouy to give my legs a break. 

Al Truscott

Specifically on how to avoid fatigue when adding swimming to the OS: do the swim BEFORE any bike or run workouts. Trying to swim after (like an 8 AM bike/1 PM swim) an OS-type bike or run is an exercise in failure - I at least don't have the chops to hold speed with good form long enough to get any benefit, and I've been swimming pretty regularly for 52 years.

Two days a week is just fine for holding steady. Improvement usually comes with more frequency, either on technique if that's what you need, or short, hard intervals 50-200 for those who can already swim a bit.

Bob Irwin

My swimming is poor as well - 1:30-1:40 for IM swim. I'm 62 and need rest as well. However, I've chosen to swim twice a week during OS the last couple of years. Just drills and sometimes short intervals - 10x50 after my drills. I haven't gotten much faster in the swim, but I've gotten more confident and come out of the water less tired. Just monitor your fatigue. You need to make sure you can do your bike/run workouts as designed.

Eric Rueppel

Technique is the key. Keep workouts focused on form and drills. Don't get roped into lots of long sessions. When you really fatigues the swim should be the first thing to drop.

gopetego

I am swimming in the OS for the first time as well. Hopefully 2 times a week just to maintain swim fitness from my Dec w/os - but my body and RPE will guide me. 1600-1800m on average. I will NOT overdo the kicking drills since the legs are suppossed to be resting. So more sets with pull bouy or large fins (more for lift than for kicking).

new2703

I'm currently in Get Faster plan so I'm allowed to swim. I did swim during OS 2-4 x per week between 2800 and 3200 meters each time. Was able to do the bike and run workouts. Yesterday for first time swam over 4000 m of pretty intense swimming. I was exhausted and failed to complete my bike. FTPs at the required intensity. Was that do to the swim? Not sure? Could have been due to the previous two days worth of work. Legs were sore and tired before swim