Swim Lessons?

meadows6

 My swimming needs work. I swam a 39 in the olympic I did a couple months ago. I want to stick with ENs plan of concentrating on biking and running in the offseason, but would like to continue with lessons. I had been taking a lesson every couple of weeks or less all summer, but I think maybe if I ramped it up and did lessons twice a week for a couple months that might be a better way to tackle it.  

Does anyone have any opinions or advice? I just feel like my progression with swimming could happen quicker if I did a concentrated block of lessons.  I have improved since I started lessons, like a bunch, but when I don't have a lesson and just get in the pool on my own for a few weeks, I seem to slip into my poor form.

daisymack

I think lessons can be really helpful. Swimming is the most technical of all the disciplines and if you have an inefficient stroke, any training you do will simply reinforce poor form.



That said, the OS is quite intense and you should reserve as much energy as possible for the biking and running to reap the benefits. I would recommend lessons if:



1. The lessons are primarily focused on drills to improve form, not yardage to improve fitness.



2. You can fit in 2x/week without losing your mind or skipping the biking or running workouts.



3. Any swimming you do in addition to or at the conclusion of your block of lessons remains limited to drills and technique work and not yardage.



What you should be focusing on during the OS is simple muscle memory - you need to build good form habits. You don't need to put in a great deal of time or distance to do so, nor do you need to swim with any intensity (your form is always going to start to break down when you get tired, but that's something to tackle during the in-season).

jburbatt

You'll find quite a few people in the haus that have taken swim lessons during the OS. As Suzanne said, it's more imporant to do repetitive stuff to get the form down than to do swimming for the workout or for distance. You can search the forums for some previous posts about suggestions for swimming in the OS, but a coach is likely definitely the way to go. Manta here is that its 90% technique.

[Deleted User]

I currently have been swimming a lot as I get ready for the Jan OS (full disclosure...I've been dealing/healing from some injuries and I haven't been able to bike/run). After what I experienced this last race season, it was very clear that swimming was my weakest sport and I needed additional help. After spending some time with a really good swim coach, I've been able to get my technique dialed in and found that I can hit the water without too much break down in form. The volume will come in time and I don't recommend doing a bunch during the OS. You WILL burn out. Like Suzanne recommends, swimming 2x week is plenty, so long as it's technique/drill focused. I have found that swimming is a great "active" recovery towards the end of the week.

I would recommend a block of lessons spread out over several weeks, (1 week = 1 lesson + 1 day on your own). That should do the trick. Come race-prep time, you'll get the volume needed to race.

Coach Rich

What the gals said. Also, please see the Swim Clinic eBook here.

meadows6

Thanks all for your your input. That makes a lot of sense. And even with my cruddy form I was able to swim 3K sets at that pace without feeling wrecked in the buildup to my last tri. So i know i can get the swim endurance when the time is right, but like you guys say I want to focus right now on technique. I have full confidence in my swim coach, he has been awesome. We have only been focusing on drills, no speed, and no sets. It's all 25 yards, he gives me a little feedback, 25 yards, talk, etc etc.

I will check out the swim clinic book. thanks.

meadows6

forgot to ask, would it be ok to do these technique based lessons on my "rest" days? or should i double up with a workout day?

ghernand

Hi Melissa,

great advice above from the team/coach.

if you focus on technique in the pool, then you can schedule technique sessions/lessons wherever it makes most sense with your daily work or workout regimen.  in other words, the physiological cost for the technique sessions will not be high and thus should not interfere with recovery from an earlier workout.

i am not a natural swimmer, but have made big improvements since joining EN.  i get myself in the water as often as i can because it helps me with muscle memory.  i get informal tips from a friend and then work on those tips as often as i can over and over.  technique technique technique.  i do this work at the end of my day, after all my main workouts are done. 

Good luck!

GH

P.S. also see the 'OS swim hack'  to see how the coaches schedule in swim sessions inside the OS plan.

 

 

jburbatt

I know somewhere (it could have been within the Nov OS forum) Coach P was talking about how during the OS he will do workouts on off-days except during those really really tough weeks where the rest days are important (testing weeks, just before). Definitely take that into consideration, you don't want to be affecting the other stuff during the OS burning yourself out by swimming.

atasic

 I will more or less echo what has been said, could also go in more detail if it is needed. You stand to gain a lot from technique work, improvement in efficiency will give you direct ROI in terms of being faster. Drill work should be structured in this priority:

1. Balance

2. Alignment

3. Propulsion/ front work

1 and 2 address drag and resistance issues, have to sort that out first. Than, every stroke construction begins with kicking work or if you want from rear to the front. After all of this is when you start working on the front. This is where some more complete swimming occurs and side effect of significant increase in endurance can occur. 

If I were you, I would not put one more single stroke, full stroke, in the water as it engraves movement that is not efficient. In some cases, with some athletes, becomes impossible to brake the bad habits. Get a coach/ lessons and start working.

Swimming also prefers frequency, but OS work strongly encourages limiting or eliminating swimming. I think you are most likely one of the athletes that can benefit from swimming in OS, but with great caution and mostly technique/ recovery type workouts. I would consult coaches and smarter members than me for that. They should be able to answer your final question as to how to fit it in.

Disclaimer, no expert here, but I am USA Swimming and ASCA certified swim coach, coaching age group swimmers at the club level.