Swim Status and Workout Plans

Hello Triathletes:
Well we had a great swim workout on Saturday at Campbell University. We had three lanes to work out in and everyone put in a great effort. We have folks at all different levels of ability in the swimming pool and that simply means that we have to have different levels of workouts. I have yet to see anyone who won't be able to make it through all 300 yards of the swim. So we've go that going for us.
A couple of things I want to point out based on the first two swim sessions. First of all having the right equipment is essential....leaking goggles are no fun and a bathing cap protects your hair from the chlorine and it keeps your hair out of your face when you are trying to breathe.
Second speaking of breathing remember that when your face is in the water you should be blowing bubbles....not holding your breathe. You have to keep in mind that you have to blow bubbles when your face is in the water so that you can take a breathe when your face is out of the water...we don't have gills. The third thing to remember is that any stroke is acceptable for the triathlon but the ones that I will mainly be working with you on are freestyle and breaststroke. Freestyle is the fastest stroke and the one that all swimmers use to train. Breastroke allows you to see where you are going in an open water swim and it is a bit more relaxing for some people to do and anything that keeps you moving through the water is what we are shooting for on this first triathlon. I do breastroke quite a bit in open water swims so that I don't swim off course. One final note....swimming seems to make people very hungry so you may want to bring a healthy snack when you go swimming so that you don't raid the fridge like a maniac when you get home.

Swim Workouts:
The goal at any swim workout is 45 - 60 minutes of swimming and you are going to try and do at least 800 yards or more in that time. Keep in mind that all the pools we are swimming in are 25 yards so that is 32 lengths or 16 laps.

Beginner Workout:
200 yards warm up (any stroke)
12 x 25 yards 30 second after each 25 (freestyle or breastroke)
8 x 25 yards kick with a kickboard 15 second rest after each 25
4 x 25 15 second rest after each 25
50 yard cooldown
total yardage: 850 yards

Intermediate Workout:
300 yards warm up
12 x 50 yards 30 second rest after each 50 (freestyle or breastroke)
6 x 50 yards kick with a kickboard 15 second rest after each 50
4 x 50 15 second rest after each 50
50 yard cool down
total yardage: 1450 yards

Advanced Workout:
400 yards warm up (any stroke)
10 x 75 yards 30 second rest after each 75 (freestyle)
6 x 50 yards 20 seconds rest after each 50 (freestyle)
4 x 25 yards 10 seconds rest after each 25 (freestyle)
200 yards kick with kickboard (any stroke)
100 yard cool down
total yardage: 1850 yards

Every pool has a pace clock like the ones at Campbell or a digital version like at NC State or at Lifetime Fitness. You must use those to track your rest or you can use a digital watch but do not just estimate your rest.....doing that will ensure you are taking too much rest :-)

Any questions please let me know.