Just got in the mail a great little packet of workouts from the folks at Swim Smooth. The book is made from water-proof paper, so you can bring it to the pool. Just got it Friday morning and swam the first workout from it on Friday. Love it!
The book comes in two variants: for those who want to swim a fast 1500m (Olympic distance triathlon swim) and those who want to swim an IronMan swim of 2.4 miles. Then, you get to choose from three levels, based on your swim speed as measured by SS's critical swim speed test.
I swam a time trial a few weeks back and did better than expected. My results put me firmly in the level 3 (of 3!) camp, so I ordered the IM level three plan. The average daily yardage (meter-age, really) is 3100. Session #1 was 3100 long. The main set I liked very much, although I didn't pay close enough attention. Instead of doing 100 free then 4 x 50 drill/swim, I did 100 free before each of the 50s. I noticed this after I already swam 600! Pay attention!
The books are designed for triathletes swimming 3 sessions a week. One session is a technique emphasis, another is distance and the third is "fresh and fruity," an unfortunate Australian phrase meaning you'll be working on your threshold race pace. If you only do 3 sessions a week, the book will last you 11 weeks. The 11th week is a taper week. There are also three OW sessions written up, so you can use them to replace another session during the week.
There is a lot that I like about the book. Like I said, the paper is water-proof, which is helpful. Also, the drills are described with pictures in the back. Although, one drill in workout #1 isn't in the back of the book (Doggy paddle, but thankfully I bought the Catch Masterclass DVD that demonstrates it). The workouts are varied enough to keep my interest. I'll write something more about that when I'm farther in the book.
As I said, I also bought a DVD to improve my catch. I'm a bit afraid to have someone film me swimming; I think I might be crossing over more than I think, and I'm afraid of seeing myself flailing around like an idiot. I really should have someone film me. The DVD so far is good (it's very long and I'm not even done with section 1...of 3!), so I'll write a review of it when I'm done viewing it AND when I've tried all the drills in the pool.
I'd really love to see some of these books specifically for OW swimmers, especially for some set distances, like perhaps 5K and 10K. I'd buy both.
The first time you're pleased with a video of your stroke will be a sad, sad day. As long as you're seeing glaring problems, you know you have plenty of room left for big improvement. In other words, getting faster without getting younger or more fit.
My coach uses 4 different camera angles--above and below water, from the side and swimming toward the camera. Don't bother taking one swimming away from the camera--it's not flattering and doesn't tell you anything new.
The video's extremely helpful. Even though I'm seeing things my coach has already told me, the video speaks to a different part of my brain. Once I see the video, I can *feel* what I'm doing wrong.
Posted by: Katie | 10 October 2011 at 03:35
True, very true.
I keep telling myself I'll give one of my kids the iPod and ask them to film me coming and going, although now, if and when I finally do this, I'll ask them to just take it from me swimming toward them.
Posted by: IronMike | 10 October 2011 at 07:44