Minimalist Preparation for IM Swim
Last year I improved my IM swim from 88 minutes to 72 minutes. To get this improvement, I did a number of things: took 8, 30 mins lessons on 'the catch, and pull' in the OS, and then in season, added more volume than the Intermediate IM plan. Here are the details of that plan http://members.endurancenation.us/Forums/tabid/57/aft/18614/Default.aspx#205229.
The reason I was attempting an IM swim with limited swim preparation was that I was on the edge of major fatigue/overtraining for the build. As a part of trying to deal with that, Patrick suggested I should swim less "as swimming wasn't my limiter".
This year at IM Australia, I swam 77 minutes — which I was really happy with as I only averaged 5500 metres per week for the last 10 weeks of the IM build.
During the OS, twice a week I did 6 x 300 metres at my CSS pace, with 30 seconds recovery (CSS explained here http://www.swimsmooth.com/css-calculator.html).This wko hardly takes any time at all. I use a Garmin Swim watch to record the wko (and for CSS testing).
WSM Mike Roberts drew my attention to the CSS concept in his excellent post 'The 9 Steps I took to a Faster IM Swim' (http://members.endurancenation.us/Forums/tabid/57/aft/18228/Default.aspx).
In my IM build, I did the 6 x 300 metres with 30 secs recovery at my CSS pace, then finished off that wko by adding a couple of 500 metres at a steady pace. On Fridays, I would wu of 400 metres, then 4000 metres at a steady pace, then finish off with 10 x 100 (fast 50, then easy 50), then 100 cool down.
In execution terms, this year in the swim I deliberately didn't push as I didn't have much volume behind me. Whereas, last year I had more than double the volume behind me, I was pushing the whole way. To be only 5 minutes slower with such a limited preparation was very, very pleasing, particularly given the lower RPE this year compared to last year.
This shows, at least for me, that it is possible to have a reasonable IM swim time with very little volume. That said, I am not advocating that everyone cut back their swim volume. I am just pointing out that it is possible to get away with limited swim preparation if you keep working at your CSS swim pace (for those unfamiliar with CSS etc, think FTP intervals on the bike) once a week, and make sure you do a reasonable number of over-distance swims to make sure you can do the distance (I did 6 of these Friday endurance swims in the last 10 weeks).
I still assume that to improve, you need to swim a lot. Next season I hope to put much more volume under (at least 2) CSS sessions per week. I hope to aim for around 15 km a week in the pool.
Comments
I speak honestly when I say that I think I may have never finished a swim workout early. I say I'll be "Back" by 10 or 2 or 6 and it's always later. Drives me crazy.
I am curious to hear how others have effectively reduced their swim load...
Thanks in advance folks!!
~ Coach P
I am an adult onset swimmer and not a great example nor rock star of swimming advice.
I have actually not reduced my swim load given the above facts and my need to improve.
Over the winter and spring, following a lot of wisdom from Mike Roberts and a lot of time in the pool during both the OS and the GF training cycles I have seen my swim times for my 3000+ meter session improve from 2:10/yds to 1:47/yds.....
I think you have to put in the time. The key for me has been how to do it without sacrificing my bike and run quality time.
Also, another hidden aspect of the swim is considering just how tired you want to be when you exit those waters to start the rest of your biking/running day during a race. I really believe that putting in the time, building that swim endurance base, improving that form and incorporating all that into your race rehearsals pays some strong dividends when it is time to bike/run during a long race.
SS
Hopefully, most of your improvement is the result of a better and more efficient stroke. If so, you may be able to get by with a bit less time and effort in the pool. Unlike biking and running, just spending a great deal of time swimming will not necessarily translate into improvement. Technique, not the number or laps, time or effort, IMO is key to swimming well. That does not mean you don't need to put in the yards, but if your stoke is good, it will take you less time and you will not be as worn out when you finish your WKO and your race. Best of luck.
Peter,
Great topic. And man it would be awesome if you've discovered the secret to the good IM swim on low volume.
You indicated that you averaged 5,500m/wk this year. But how many times did you swim per week? It would be interesting to see whether 3x2k per week is better, equal or worse than 2x3k, e.g. The below suggests that you only swam once per week, with that 6x300 wko that probably got you 3-4k and that "Friday" wko that got you 5-5.5k. If you were doing both each week, then you were probably getting 8-10k per week, which is probably on the low end of "normal" for IM prep.
"In my IM build, I did the 6 x 300 metres with 30 secs recovery at my CSS pace, then finished off that wko by adding a couple of 500 metres at a steady pace. On Fridays, I would wu of 400 metres, then 4000 metres at a steady pace, then finish off with 10 x 100 (fast 50, then easy 50), then 100 cool down."
SS identified the other "benefit" of higher volume in the pool - downstream B/R effect. How have your rides and runs compared this year on low swim volume compared to last year on more normal swim volume?
And the only "warning" I would give folks about low-volume swimming is to those with a real swim limiter. Going for 80+ minutes without liquid can be a big dehydrating event, really putting themselves in a hole before the real race has even started. If those folks take the "low-volume" approach and end up swimming 1:40, that could effectively be the end of the day. It would be great if someone studied the downstream hydration effects of a 60- vs. 70- vs. 80- vs. 90-minute swim, because I suspect that at some point in those ranges the "hole" goes from medium to large. I would volunteer to do a sweat test for each, but I refuse to swim for 60 minutes straight, let alone 90 minutes.
HOWEVER, and this is important... I personally believe that what SS hinted to holds a LOT of weight about the downstream effect of the swim on the B&R. IF you want the best possible complete race, limited swim volume may only add ~5 mins to your swim split, but it will likely add another 5-30 mins to your run split. Whether or not you feel it, if you are way undertrained for the swim, those swim TSS to start your day shock your system. Essentially burning much of your stored glycogen and burning many "matches" that you otherwise would have available for the run. If your training time is limited and you are racing for fun, then I agree that there are much more efficient uses of your training time (provided you already swim under ~75mins in IM). But if you are trying to get a PR or are trying to KQ or simply improve race over race and year over year, do NOT underestimate the value of doing bigger swim frequency and volume. The time gained on the swim is only part of the time it will net you on the entire day.
@Peter, how was your run split at IM Aurstalia vs last yr's race? I'll also note that every Australian I have ever known was a lifetime swimmer who was already strong even as a kid. So "your" normal rules might not apply to someone who started swimming with goggles for the first time in their 30's or 40's...
For unknown reason, last year I was taking the swim as a warmup for race day.
This year, I decided to test how its going to be If i put a bit more volume (aka 3 swims/week - 8-9k/week) but I've been big improvments so far by only focussing on technic, my regular swims are now 1:41/100-1:45/100m and I dont feel tired at all. My feeling is that swimming shouldnt be putting alot of stress on your body with adequate technique.
This Friday im doing my RR and will swim my ass out to see where I can go on an all out pace and see how I feel on the run.
Obviously I should have provided a bit more detail — I am an adult onset swimmer. As an Australian I am not sure how or why that happened, it just did.
I 'learned' to swim over 10 years ago (I was in my low 50s years of age). But only found out how to 'catch and pull' in 2014. As an aside, it was only after I mastered the 'catch and pull' that I worked out the purpose of most swim drills!In this last build (in the last 10 weeks) I only swam 16 times. Of those, 6 were endurance swims that included (at least) a continuous 4000 metres swim. All the other 10 swims included my 6 x 300 metres at CSS pace, with a 30 secs recovery.
@JW I can't give you a run comparison this year to last year as I DNFed during the run this year for knee issues. That said, getting off the bike this year I felt the best I have ever felt, so think I the low swim volume didn't negatively impact on the bike at least. My nutrition and pacing this year were much better and no doubt contributed to my feeling of wellbeing getting off the bike.Let me say again, I agree with all of you that if you want to improve your IM swim, you need to swim a lot. That said, I just wanted to document that it is possible to have an effective IM swim on limited preparation, that, in my case relied heavily on a reasonable number of endurance swims in the 4500 to 5000 metres range, and slabs of CSS paced swim sets.
I should also point out that I always swim with a pool buoy, as my 2 races each year are both ocean swims.The other thing I should point out that my CSS pace (in the pool with buoy) is 2:04 per 100 metres. My 4 km swims with the pool buoy were an average of 2:30 per 100 metres. I assume with a lot more volume I could get much closer to my CSS pace for an IM length swim.
The last curiosity is that when I did my final RR, I used my wetsuit in the pool and averaged 2:10 per 100 metres, while the race swim I averaged a smidge over 2 mins per 100 metres. IMO, a significant part of the difference between my training swim pace with a pool buoy and my race pace, is due to the design of my De Soto T1 wetsuit and the impact that has on my body position.
Happy to elaborate/discuss further.
I suffer from AOS (Adult Onset Swimming) though have always been comfortable swimming & in the pool.
I took some lessons a couple of years ago. 1 1/2 years ago, I had surgery for a torn rotator cuff.
my IM swims every year ranged from 1:22 - 1:50(that one sucked!)
Last year, I herniated a disc 3 days before LP. I did one lap of the course the day before this happened and the time shockingly suggested a 1:18 swim... call it the "mirror lake effect."
After herniating the disc, I couldn't run, initially couldn't bike and could only swim.. So I swam... Problem is that the surgeried arm wasn't ready and altered my stroke and ended up with horrible tendinitis. Went hard stop last September, focused on bike & run in the OS and delayed swimming as much as possible while doing a focused PT regimen for a few months.
In 2015 I swam 77,000 yards between Mid March & IMLP. To put that in perspective, I had one week at 11,000, two at 9000, three at 6000 and the rest below 5000. Not a very good build. (and somehow my timing in LP suggested PR?!)
This year, I started swimming about 4 weeks ago and quickly built to 12,000 per week as 3 sessions of 4000 yards. I also try going to the pool on the weekend and doing 1000-1500 of form drills. This should net me around 140,000 yards in my IM build in approximately six weeks less time. Additionally, I am doing two sessions of 30 minute weight training, all light weights focused on strengthening all aspects of my shoulders and back.
Once I've got a decent level of swim fitness built up, I will be videoing my stroke for the forums here and will be going back to my coach for some sessions focused on the catch.Swimming will no longer be my limiter!BTW, a waterproof ipod has helped make the pool time much better, I also go at 5am and get it done, so I have no excuses later on in the day. #coffeeDawnPatrol
btw, a friend recently posted that she dropped her IM swim time in a pool from 1:30s to 1:11; when I asked how, this was her answer:" I've been swimming 10-14K per week since December, usually 4-6 days. In the beginning I focused on correcting some form issues, actually did drills and I'm NOT a drills person. I shifted to speed work early in the year and have been doing 50s and 100s in every workout regardless of how long. Some days I can nail the sprints, some days I can't, but I figure I'm still swimming faster. Aside from a few weeks where I was sick or traveling, I've been pretty consistent and I think that's the key."2015 (I did IM Wisconsin in a low volume yr):
Entire Year: 16 swims, 10hrs and 17 mins, 34,832 yds
IM Wisconsin swim: 1:12:38
2014 was my HIGH volume year. I did 3 IM's (IMMT, Kona and IMCOZ):
Entire Year: 49 swims, 34hrs and 40 mins, 143,655 yds
IMMT swim: 1:07:55
Kona swim: 1:14:54
IMCoz swim: 1:04:07 (slight current assist)
Ok JW, I bit. Checked my totals on Garmin Connect. My 2014 looked a lot like yours.
2014: 66 swims, 37hrs and 27min, 138,070 yards --> 1:02 at IMTX (crap wetsuit, good conditions) (about 1/2 the yardage was at the end of '14 in prep for IMNZ '15)
2015: 88 swims, 46hrs and 29min, 190,190 yards --> :55 at IMNZ (Roka wetsuit, really good conditions) and 1:12 at IMFL (no wetsuit, bobbing hopelessly and aimlessly in an angry sea like the SS Minnow).
My only take-away: I need to bike more.
Great topic and one the local tri folks here in VA laugh at me about because I downplay the swim. I am firm believer that until you prove you can bike under 5hrs and then run under 3:30 you need to work on bike/run and not so much about the swim. I'm getting closer but not there so I will continue to bike and run with the greatest ROI. I just did Texas and my swim was 1:07 and it was my worst IM swim. Most are around 1:02 with wetsuit and 1:05 without. I did the least frequency/volume coming into this race so that was expected. No swim background as I grew up playing hockey so water is meant to be frozen and used to skate on. I'm 5' 10 175lbs and struggle to get below 170 so I don't really have a typical tri frame either.
I typically swim 1-2x week about 2,000-2,800yds until my JIT (just in time) swim training about 6 weeks from race where I will add a 3rd and sometimes 4th swim as I taper bike and run. My swims are usually 500-600 warm up then 10-12 x 100 fast with 20sri, some pull/paddle work, cool down and get out. Easy as - no need to write the workout down - just get in and do my swim. I can't mentally handle intervals longer than 200 as I go nuts. During JIT period I do the Friday EN straight swim to help with confidence for the distance and I will add some volume with pull paddles after the 100s and that is it. If I had the time I would add kicking to every workout but I don't. I really feel kicking helps with balance in the water.
Due to poor weather in VA this spring, Texas was also first time I took 2 days off work to do big days to get a swim in before the bike and that I believed also helped. With summer coming I will prob add a sat am swim before long bike to mimic that fatigued bike start. Beyond that I will continue to press my 5hr bike power numbers (thanks to Shaughn) and feel more comfortable trusting I can run sub 8min miles after the bike.
Cheers,
Dano
I too have typically had pretty low swim volumes. pretty much a kid onset swimmer. best ever wetsuit swim 59 min. typically closer to 65 minutes.
yes I worry about the downstream effect on bike and run. but with work and fatigue limiters, often feel that prioritizing bike and run workouts works.
trying a new thing this year. doing most "swims" on the vasa ergometer. will get in the pool closer to the next race. but feels like a good way to do things :::: much more time efficient, built in core workout, great to work on high stroke rate, can easily vary to increase strength.
for racing IM this year plan on a bit different approach. in the past, my fastest times have been when I have been amped up. using fear to stay ahead of the crowd. the high adrenaline levels are probably not good for the rest of the day. now that most races are not mass start, easier to take a calmer approach. still go out strong but will try to be calmer throughout.