DIR Explorers - View Single Post - Swim training 2 sessions per week beginner.

Dawn · February 18th, 2007, 03:22 AM

Quote: (Originally Posted by Mats Edenfeldt)

I type this as a beginner program and I think that even if you are new to this you could survive 2000-3000 meters. When I was training a typical session was 6000-10000 meters 7-11 times a week so this should be OK for beginners

. But if it is to heavy then cut the total length of each exercise to appropriate length rather then the exertion of it.

I agree this is relatively "short" compared to an elite, collegiate, or even year-round swimmer's training program....but I can tell you from coaching Masters for several years and watching people starting out as newbies (as in no swim training background) that anything over 1500, without gradual buildup, is setting someone up for injury...more a joint issue than anything. Particulary triathletes who came into swimming with a great cardiovascular base from running/cycling, but they didn't have the proper muscular endurance with the upper body muscles to support this kind of distance. Instead, they would fatigue early in the workout (again, muscularly), and the first thing to go is proper technique...and this leads to injury. I have seen many newbie Masters have to drop out due to injury. Just my 2cents from past observations

I just don't want to see anyone have to take time away from diving because they can't reach valves, don a drysuit...whatever due to rotator cuff issues ;-)

Quote: (Originally Posted by Mats Edenfeldt)

The exercise with the kick board is one of the more important in the beginning to get the feel of the kick, also the use of the pull buoy to get the lift in the hip/leg area and to find the best str0ke and breathing rate. .

This is excellent advice Mats! I used to have my triathlon clinic swimmers (again, most of these were adults from a running or cycling background with very little swim training) swim for 25m with a pull buoy, then "drop" the buoy or let it go and continue swimming free, trying to maintain the same feeling of keeping the hips up without any aid from the buoy.

Good luck guys and gals, and great writeup again, Mats! I will go swim it myself for fun tomorrow <g>

Dawn

February 18th, 2007, 03:22 AM	#4 (permalink)
Dawn(Offline) New Member Join Date: Dec 2005 Location: North Carolina Posts: 155	Quote: (Originally Posted by Mats Edenfeldt) I type this as a beginner program and I think that even if you are new to this you could survive 2000-3000 meters. When I was training a typical session was 6000-10000 meters 7-11 times a week so this should be OK for beginners . But if it is to heavy then cut the total length of each exercise to appropriate length rather then the exertion of it. I agree this is relatively "short" compared to an elite, collegiate, or even year-round swimmer's training program....but I can tell you from coaching Masters for several years and watching people starting out as newbies (as in no swim training background) that anything over 1500, without gradual buildup, is setting someone up for injury...more a joint issue than anything. Particulary triathletes who came into swimming with a great cardiovascular base from running/cycling, but they didn't have the proper muscular endurance with the upper body muscles to support this kind of distance. Instead, they would fatigue early in the workout (again, muscularly), and the first thing to go is proper technique...and this leads to injury. I have seen many newbie Masters have to drop out due to injury. Just my 2cents from past observations I just don't want to see anyone have to take time away from diving because they can't reach valves, don a drysuit...whatever due to rotator cuff issues ;-) Quote: (Originally Posted by Mats Edenfeldt) The exercise with the kick board is one of the more important in the beginning to get the feel of the kick, also the use of the pull buoy to get the lift in the hip/leg area and to find the best str0ke and breathing rate. . This is excellent advice Mats! I used to have my triathlon clinic swimmers (again, most of these were adults from a running or cycling background with very little swim training) swim for 25m with a pull buoy, then "drop" the buoy or let it go and continue swimming free, trying to maintain the same feeling of keeping the hips up without any aid from the buoy. Good luck guys and gals, and great writeup again, Mats! I will go swim it myself for fun tomorrow <g> Dawn Last edited by Dawn; February 18th, 2007 at 05:09 AM.