10K Swimming training tips

[Sasaku]

I am going to have to swim this soon and I was wondering what kind of weight routine I should follow. I already am swimming everyday. For weights, should I be doing something like 15 reps or many sets of 4-6 reps? I heard both train endurence and strength so I am confused.

[Thanatos]

I'm going with Strength training.
The stronger you are, the more you can endure &
the less muscle fatigue you will have.

I can guarantee you that endurance is almost all
Mental....unless you have muscle fatigue/injury which again...
leads me to recommend strength training.

I would say good luck, or best wishes but I'd rather tell you:
- Win the race.....Win it.....Just Win

... I hope you win

[engr]

Muscle/physical endurance for the race will come from your swim training for the race so make sure your training is adequate. The mental part is up to you.

However, one thing I don't know is if your swim training is sending your body signals to build long, lean muscles for endurance and your lifting is sending signals to build mass what will the conclusion be? I don't know, but I'm sure there are some on here who can give you a pretty good ides.

[fitcore]

Is this open water or pool? Try some breath training.
good luck

[Sasaku]

It will be in a 50 meter pool, it's a charity event that I did once before. Currently I am getting 6000-12000 meters a day in the water and am doing plyometrics 3x a week. All of this is mainly cardio orientated, so should be in good shape there, just hope my muscles don't blow up on me from all the lactic acid.

[tri-me]

You're doing a 10K??? That's 6.2 miles...Hell of a swim!
Longest swim I've done is 2.5K straight.
And that 2+ miler in 40:00...super-fast! I finish in the top 10% usually in the last few tri's I've done, and the fastest I've done a 1/2 miler in is 12:04, so you were cookin.
Good luck with the 10K.

[ttml]

I too have a hard time running out of breath. my
mouth is only out of the water for a short period of time
and I take very shallow breathes.
What tips do you have for longer, deeper, relaxed breathes?
This may actually start with a correct body rotation.

[Sasaku]

That would help, along with long calm arm pulls. You don't want to have an overly fast rotation. For each 25yars shoot for 15 or less arm pulls and in 50 meter pools I think under 40 is good, can't remember very much as I swim in yards more often. Just keep your stroke relaxed and long and breathing will be easier.

[swimmerfan]

From one swimmer to another: good luck and swim fast. Weight training is an essential component to successful swimming. 4 to 6 reps will help build explosive strength. (Good for kick turns, sprints, etc). 15 reps or more will contribute to greater muscular endurance.(Good for longer swims). I suggest high reps for the shoulders, arms and calves and lower reps for back and quads. See if you can achieve the best of both worlds. Oh, and good luck. Where's the swim?

[darmitage]

I get tingling pain down my arm if I swim 20 laps of a 25 meter pool which is bad I know, shoulder spec told me a year ago that I have shoulder impingment syndrome but yet I can still swim backstroke thats why I'm questioning it, my question is do I get a fitness and cardio work out from doing 5 sets of 100 meter kicks on a kickboard taking 5 second break in between sets? it really cripples up your swimming when you get shoulder problems, what does world class swimmers do when they get shoulder problems, how do they stay in shape in the pool? please reply

[Sasaku]

Most swimmers don't really get something that bad, just go easy untill it heals or if it too bad just don't use your upper body when swimming or eliminate strokes that bother it. Kicking is an exellent cardiovascular workout, how effective it is depends on the amount of effort you place into each set.

[darmitage]

how many kick sets should I do to make it worth while! I have a strong flutter kick!

[Sasaku]

That's tough to say without knowing what type of swimming shape you are in. I would say probally the normal amount of time you spend swimming spend kicking, it probally would be really difficult at first, even 1/2 hour would make me cringe and I do up to 10k a day, but legs will adapt in a week or two then you will have an even stronger kick.

I suggest stuff like this
Warmup (long easy kicking)
Moderate sets then a Main hard set(basically a moderate set with extra emphasis)
5x200yrds/meters Descend (each 200 is faster than last)
10x100 on short rest interval that requires effort
Locomotive (4 laps fast, 4 easy, 3 fast, 3 easy, etc.)
400,300,200,100 (get your 300 time in the 400 and try to beat that 300 time when you swim the 300 and repeat with other distances)
Pyramids(just like weightlifting but with intensity)

Use whatever distance your comfortable with, these are just examples and you can use whatever kick you want. Be sure to change the sets around too like flippers, no kickboard(on side, streamlined, and front arms to side), kickboard perpindicular to water(tough).

[darmitage]

been getting this knee pain since the fall right so I got a X ray on my knee and it came out as mild osteoartheritis in my knee, I walk 5 miles a day briskly and do the stationary bike for a half hour a day on medium tension and I get pain afterwards and I am trying to figure out which exercise is causing pain, like I know its the artheritis actully causing it but trying to figure out which is more stressful on the knee and I know its not swimming or kickboard because of no impact, if you have any answers please reply

[Sasaku]

Sorry, I can't help you with this don't know that much, my guess would be walking. I am suprised your doctor didn't tell you.

[darmitage]

what about medium tension on a bike, wouldn,t that be stressful on the knee? have to find this out but thanks Sasaku