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Swim Test

Samboddy69Samboddy69
in General Training Discussions

 This coming week (obviously) is the last week of OS training.  The week after that I'm supposed to start on week 2 of the 'Get Faster' plan that re-introduces swimming.  Should I then do a swim test this week to get ready for the new swim workouts?

-Shawn

Comments

  • cgres123cgres123
    if you have not been swimming all this time I would not do a swim test. take some time to get use to swimming again otherwise you just may injure yourself. however if you have been swimming go for it.
  • russGrussG
    Interesting question, how to ease back into swimming after the OS... there must be guidance on that somewhere?

    Based on common sense, I have started with some easy 100's, and after the run test I plan a couple weeks with 1000-1200 yd main sets, so total workout 1500-1700yd.
    Main sets:
    10x100 15s rest,
    5x200 30 rest,
    then up to 3x400 30s rest,
    then 12x100 15s rest,
    6x200 30s rest,
    3x400 again, 30s rest... that's 6 workouts, and then I'll do an initial test.

    The focus in these first two weeks is entirely on sustainable pace and good form and building a small base for the next chapter of EN.
  • Al TruscottAl Truscott

    The swim test, like the bike FTP and the run VDOT, is used to produce a swim time/100 - T-Pace - that then guides workout efforts. So I'd say, yeah, you either need to test, or otherwise know what speed to go in the various GF swim interval workouts - you'll see reference to that "T-pace" in some of the GF plan swim workouts. So you'll want to have a number in hand before the start. If you get progressively faster in the first 3 weeks (very probable), just throw down another 1000 yard/meter TT in the pool to get a new T-pace as needed.

  • aarmauaarmau
    Is there a way to see the next training plan? I am in the NOS and going into a get fast block. I need to start swimming and was just interested in how things play out next. How do I do this without ruining what is already in place?
  • Mike WeinmannMike Weinmann
    @ Aaron -- follow the link on the Training Plan page to change your plan to Get Faster. It will automatically update, so you can check out what's next. When you're finished taking a look, just change the plan back to Beg/Int/Adv OS to end next week and you'll be all set (as if you'd never changed it). I did this a few days ago, as I was also curious what we have coming out way.
  • russGrussG

    @Al - The difference is that I never took off four months from running; my 5k at the start of OS wasn't my 5k, but I could run a 5k.  If I went out to swim 1000yds now I'd be switching to breaststroke every second or third lap. 

    The goal of my first two weeks of swimming isn't to train near threshold; it's to work up to a basic level, find rhythm, find balance, work up to 500yds so that I'm prepared to swim 1000.  Once I can swim 500yd of continuous free, I'll do the 1000yd test. 

    For people who are more capable swimmers, this doesn't apply.

     

  • Samboddy69Samboddy69
    So, I went ahead and did my swim test today. I'm one of 'those' people, in that I can easily go out and swim a mile (or more) with 0 training. I'm not setting any speed records here, but I know how to pace myself and 'get 'er done' image That being said, it was ugly. 22:25 for the 1000, but it was consitant - 2:20 for the first 100, 2:05 for the second, 2:10 for the third, etc. And I counted strokes the last few laps and I was looking 28-30/25. Yeah, I've got a lot of work to do image
  • Satish PunnaSatish Punna

    I'm no fish either. I did my 1000m swim test on sunday morning.  Up till now, throughout the OS I have been getting to the pool usually 1/week, doing a wu, some drills for body position, and 2-3x 100 on 10-15s rest.  U sually about 1200-1300m total (about 30-35 minutes, ~25 minutes spent swimming), no more than 200m of continuous swimming at a time .   So on sunday morning I just jumped in, did a short wu of front crawl and backstroke, 50 m of body position drill and went to it.  I figured if I had to stop and rest that would just be part of my total time.  I should say also that I have not swam more than 300m continuous in a pool for a long time (years) as I have been following total immersion for a while.  Surprisingly, the 1000m went pretty well, fairly even pace and stroke count/length and I didn't have to rest.  My shoulders were a little tired at the end but that was about it.  I did 1000m in 18:30, not fast by any stretch but not a whole lot slower than I was before I think, so I'm pretty happy with that.  My strokes per length were a bit higher than in the past (20 vs 18) so probably a bit less efficient.   I think my aerobic fitness is much better from all this OS work which has something to do with being able to muscle through the TT , i have been able to retain *just* enough technique, and I made sure not to go out too hard.  That being said, I am going to get arrange some 1 on 1 swim coaching for the next couple of months and repeat the TT every 4 weeks or so.

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