Anita's Macro Forum Question

Svenska

I noticed that my season road map did not change much prior to the 2.4 mile swim I have coming up June 15th. I am in the Beginner Short Course week 15 plan. Does the swim volume in the plan get me prepared to swim 2.4 miles by 6/15/14? Nervous Nellie first timer doing IMAZ in Nov. Want to do the long swim "race" just to know that I can get in the water and get this done. I am pretty sure I will have other long swim opportunities but 6/15/14 is well organized and supported. Thanks for your help.

Coach Rich

Posted By Anita Risberg on 28 Apr 2014 11:18 AM

I noticed that my season road map did not change much prior to the 2.4 mile swim I have coming up June 15th. I am in the Beginner Short Course week 15 plan. Does the swim volume in the plan get me prepared to swim 2.4 miles by 6/15/14? Nervous Nellie first timer doing IMAZ in Nov. Want to do the long swim "race" just to know that I can get in the water and get this done. I am pretty sure I will have other long swim opportunities but 6/15/14 is well organized and supported. Thanks for your help.

Hi Anita,

Sorry, I was more focused on the tri's on your schedule vs the 2.4mi swim. What is your current per session swim volume in the SC plan right now? It would be a simple matter to add volume to those existing swims, within your SC plan, vs having you move into another triathlon training plan (HIM, for example) for this swim, which is essentially a training event. 

 

Svenska

I am swimming 3 times a week now and the volume is 2100 to 2200 yards up to 3600 yards. Can you adjust the swim work outs to increase the volume so that I am ready to do 2.4 miles by 6/15/14. I am too new to this sport to wing it. So I have to rely on your expertize to help me get the training plan in order. Not sure if what I have mapped out makes good sense but it is what I have for 2014. I open to your thoughts.

Coach Rich

Posted By Anita Risberg on 28 Apr 2014 07:25 PM


I am swimming 3 times a week now and the volume is 2100 to 2200 yards up to 3600 yards. Can you adjust the swim work outs to increase the volume so that I am ready to do 2.4 miles by 6/15/14. I am too new to this sport to wing it. So I have to rely on your expertize to help me get the training plan in order. Not sure if what I have mapped out makes good sense but it is what I have for 2014. I open to your thoughts.

Hi Anita,

Believe or not, those swim volumes are really not that much different from what our Ironman training plans call for. That's because swimming has such a high admin cost (pack a bag, drive, change, swim, shower, change, drive...and you're constricted by pool hours) that I assume pretty much everyone has an hour to swim so I give everyone, regardless of their training plan or race, about the same swimming volume. The ADV IM plan has about 600-800m more volume per session than the BEG and INT plans, but those plans have extra volume as "optional" sets.

My point is that generations of EN Ironman athletes have had successful races "only" swimming about 2500-3500yd per session, with a couple 2.4mi race rehearsal swims thrown in. 

But if you want to add additional swim volume to your session, add this as another Main Set:

3 x 300 (20"), Negative Split. That is, the second half of each 300 is faster than the first half. 

Then, on the Fridays that are 1 and 2 weeks out from this event, just do a 2.4mi (that's 4200y or 3800m) continuous pool swim at whatever pace you can hold consistently for the entire swim. 

Good luck!