As a 70 year old, I swim about 18,000-20,000 a week , I broke my shoulder two years ago and was out of water for 8 months so it took a bit out of me and I focused on shorter intervals. I designed a 12 week program focused to improve muscular and anaerobic endurance. I do a lot of 150/200's,300's. 1-2 days a week I do shorter sets. I 6 weeks through the second 12 week plan and I have improved my 3x300 on 30 sr from 4:45-4:48 avg to 4:30-4:31 average this week. My swim workputs range from 2500-3500 yards. I still ride 4_5 days a week mostly on trainer. After over 50 years as competitive runner my goal there is 30-45 minutes 3-4 days a week pain free,
Great video with wonderfull energy. Motivational and inspiring. I’m 54 years old, I was swimming at 1´50 pace last year and I was swimming around 3k per week. I have been more dedicated to swimming this year with around 6 to 8k per week and my pace went up to 1´43 for a 4k swimming. My pleasure to swim increase much more than my speed and that is the best tip I would give to older swimmers like me: focus to what gives you the most pleasure and do the training workouts that gives you the most fun! I will follow your great advice to increase my volume to 10k or more per week from now on and that won’t be very difficult as I love to swim more and more. I’m not sure I will get to the 1´30 (maybe 1´40 would already be great at my age) but what I’m pretty sure is that my pleasure will increase more than my speed. Thanks a lot!
Thank you for the kind words, your doing fantastic! Great tips as well. Your not that old yet 😁 I'm confident you can keep getting faster and faster, keep up the great work and thanks for watching ❤️
As an endurance runner/triathlete/coach for over 50 years this was informative video for the athlete looking for improvement in the water. While volume is important it’s putting the right pieces together with volume. It baffles me to see athletes just aimlessly swimming laps. Even at almost age 70 I use a variety of similar type of workouts and hold just under 1:30 per 100 pace for 2-3 k swims
Yes same here , equally baffled, seeing people for years just swim up and down , doing the same thing every day , but then not understanding why they are not improving...thanks for the comment and watching 🙏
Yes it’s not just one particular workout but a series of varied workouts that fit together like a puzzle over weeks and months. Again nice to see good content.
That was very encouraging and motivating. Please can I suggest moderating the music. In more than one place it made it difficult to concentrate on what you were saying.
Thanks for the feedback , ok great to know about the music , have invested in some better audio equipment since then so hopefully in the future videos you will be able to hear more clearly, please let me know if not
Hi Lucas, you said that for the "zone 3 pace workout" (or tempo type swim: 5x400 +30/45") the perceived effort must be 6,5/7. What does the perceived effort have to be for the threshold swimming workout instead (15x100 +20") ? very very thanks
For threshold the perceived effort is around 7.5-8.5 ..Now for the set of 15x100 where you have 20 seconds rest, if you focus on trying to hold your best average for all 15..the alloted rest time will force you to hold a threshold effort , if that makes sense
@@siskatrainingsystems in the threshold workout the perceived effort is 7.5/8.5 (hence higher respect the tempo time workout, 6.5/7) and the rest time is 20" (hence less respect the tempo time workout, 35/40")? it is strange....do I understand correctly? Thanks
@@EgidioLista yes you are understanding correctly in terms of the rest ...tempo efforts are usually longer reps so for example on the 5x400 you are essentially swimming 400m straight with no rest, where as on the threshold set you are resting every 100m...does that make sense? That's why you can break it up with longer rest after you finish the 400 to regroup yourself for the next rep...as your fitness increases you could make tempo sets be as long as 3x1km with 1min rest...and you could swim 5x400m threshold but to habe that be a threshold effort for that distance now you could have 1min rest ...inbtwn...it's all relative to your fitness...that's why its important to know what those efforts feel like in terms of perceived exertion....to know the exact pace of your threshold zone you would need to do some lactate testing....
How do i make up my training session? For example, today i do VO2 training, its 1600 meters (4 times by 150, 100, 100, 50). However, I must swim another 1700 meters to make a total of 3 300 meters (10 km per week). What those 1700 meters should be?
Good question for that particular session I would do a warm-up of 400 swim gradual build pace followed by 100 stroke(something besides freestyle) 200 pull , 100 kick with board ..so that’s an 800 warmup then go into a pre set of 4x50 on :20sec rest swimming 25 fast/25 easy ..so now you have 1000 total , go into the main-set now , then you have 2600 total , after the main-set I would do 3x200 pull with paddles cruise comfortably on :30 rest , then you have 3200 total , follow that with an easy 100 cooldown and you have 3300💪
Well, I am a swimmer only now days. For me, I need at least 2 miles a day to expect improvement in times, and 3 miles is better. No clue as to how that translates to KM.... We gringo/yankees...... Maybe some day we will get with the rest of the world. If I am to lose weight, then for sure 3 miles a day. If you are a distance swimmer, you HAVE to do sprints, and the benefits are huge. That is the whole point about varying your work outs. One thing I notices with the swimmer who was doing the sprints at about 3:40 and I think the same clip showed again later in the video. At the half way point of his pull, his hand is angled the wrong way and he is losing his grip on the water. I saw this a couple of times on videos done by Olympic medalists, one male and one female. I started sticking my hand and arm out the window while driving down the road. It works best at about 70 mph, drag increases exponentially with speed. Ideal hand/pull position seems to be with fingers slightly spread, and hand slightly cupped/convex, like about the curvature of a basketball. Straight hand good, cupped hand better. It makes some sense if you consider the way paddles for the racing skulls are all convex, and so are the paddle board paddles.
We are in agreement about how to train! That swimmer is Caeleb Dressel world record hold in the 50m freestyle, in that clip he was swimming at 20 seconds for 50m or 17seconds for 50 yards ...at those speeds things can get a little messy...but yes you are right there is a slight wrist bend ..I'm sure he saw that and didn't like it
What's your current swim training look like? Let us know below 👇!
As a 70 year old, I swim about 18,000-20,000 a week , I broke my shoulder two years ago and was out of water for 8 months so it took a bit out of me and I focused on shorter intervals. I designed a 12 week program focused to improve muscular and anaerobic endurance. I do a lot of 150/200's,300's. 1-2 days a week I do shorter sets. I 6 weeks through the second 12 week plan and I have improved my 3x300 on 30 sr from 4:45-4:48 avg to 4:30-4:31 average this week. My swim workputs range from 2500-3500 yards.
I still ride 4_5 days a week mostly on trainer. After over 50 years as competitive runner my goal there is 30-45 minutes 3-4 days a week pain free,
@@scotmoser8716 that's fantastic! You sound like a beast, keep it up💪
Great video with wonderfull energy. Motivational and inspiring. I’m 54 years old, I was swimming at 1´50 pace last year and I was swimming around 3k per week. I have been more dedicated to swimming this year with around 6 to 8k per week and my pace went up to 1´43 for a 4k swimming. My pleasure to swim increase much more than my speed and that is the best tip I would give to older swimmers like me: focus to what gives you the most pleasure and do the training workouts that gives you the most fun! I will follow your great advice to increase my volume to 10k or more per week from now on and that won’t be very difficult as I love to swim more and more. I’m not sure I will get to the 1´30 (maybe 1´40 would already be great at my age) but what I’m pretty sure is that my pleasure will increase more than my speed. Thanks a lot!
Thank you for the kind words, your doing fantastic! Great tips as well. Your not that old yet 😁 I'm confident you can keep getting faster and faster, keep up the great work and thanks for watching ❤️
Thanks!
Thanks! 😊
Great Vid Siska! your kiddo is adorable.
Thank you! Appreciate it 😄🙏
Your voice sounds like Jesse Pinkman. Great advice and loved the Ironman recap, didn't expect this!
Haha never have been told that before 😄...glad you enjoyed the video!
As an endurance runner/triathlete/coach for over 50 years this was informative video for the athlete looking for improvement in the water. While volume is important it’s putting the right pieces together with volume. It baffles me to see athletes just aimlessly swimming laps. Even at almost age 70 I use a variety of similar type of workouts and hold just under 1:30 per 100 pace for 2-3 k swims
Yes same here , equally baffled, seeing people for years just swim up and down , doing the same thing every day , but then not understanding why they are not improving...thanks for the comment and watching 🙏
Yes it’s not just one particular workout but a series of varied workouts that fit together like a puzzle over weeks and months. Again nice to see good content.
Exactly! Thank you ❤️
That was very encouraging and motivating.
Please can I suggest moderating the music. In more than one place it made it difficult to concentrate on what you were saying.
Thanks for the feedback , ok great to know about the music , have invested in some better audio equipment since then so hopefully in the future videos you will be able to hear more clearly, please let me know if not
Really great inspirational video, bro. What's that track playing during the Ironman recap?
Appreciate it! It's called Flexin on them (Ronnie Coleman)
Hi Lucas, you said that for the "zone 3 pace workout" (or tempo type swim: 5x400 +30/45") the perceived effort must be 6,5/7. What does the perceived effort have to be for the threshold swimming workout instead (15x100 +20") ? very very thanks
For threshold the perceived effort is around 7.5-8.5 ..Now for the set of 15x100 where you have 20 seconds rest, if you focus on trying to hold your best average for all 15..the alloted rest time will force you to hold a threshold effort , if that makes sense
@@siskatrainingsystems in the threshold workout the perceived effort is 7.5/8.5 (hence higher respect the tempo time workout, 6.5/7) and the rest time is 20" (hence less respect the tempo time workout, 35/40")? it is strange....do I understand correctly? Thanks
@@EgidioLista yes you are understanding correctly in terms of the rest ...tempo efforts are usually longer reps so for example on the 5x400 you are essentially swimming 400m straight with no rest, where as on the threshold set you are resting every 100m...does that make sense? That's why you can break it up with longer rest after you finish the 400 to regroup yourself for the next rep...as your fitness increases you could make tempo sets be as long as 3x1km with 1min rest...and you could swim 5x400m threshold but to habe that be a threshold effort for that distance now you could have 1min rest ...inbtwn...it's all relative to your fitness...that's why its important to know what those efforts feel like in terms of perceived exertion....to know the exact pace of your threshold zone you would need to do some lactate testing....
I have access to the pool only 2 times per week, I'll try to increase the distance. I thought that 4k would be enough. thanks for the advice.
4k is a great start , but yes increasing your volume and adding speed work will greatly help your overall performance, keep up the great work! 💪
How do i make up my training session? For example, today i do VO2 training, its 1600 meters (4 times by 150, 100, 100, 50). However, I must swim another 1700 meters to make a total of 3 300 meters (10 km per week). What those 1700 meters should be?
Good question for that particular session I would do a warm-up of 400 swim gradual build pace followed by 100 stroke(something besides freestyle) 200 pull , 100 kick with board ..so that’s an 800 warmup then go into a pre set of 4x50 on :20sec rest swimming 25 fast/25 easy ..so now you have 1000 total , go into the main-set now , then you have 2600 total , after the main-set I would do 3x200 pull with paddles cruise comfortably on :30 rest , then you have 3200 total , follow that with an easy 100 cooldown and you have 3300💪
@@siskatrainingsystemsmuch appreciate! We'll see where I get from my current 2:00/100m 😊
Go for it ! You can do it💪
@joannemurphy great video with UK 2019 Iron-man to finish
Thanks for watching, I appreciate you
I'm at around 1:35 swimming 15K per week. Going to push for 20-25K this offseason to try and break 1:30.
@@bretzky9261 that's fantastic, you're on the right track! 💪
Is it the same for women?
Yes it is!
Well, I am a swimmer only now days. For me, I need at least 2 miles a day to expect improvement in times, and 3 miles is better. No clue as to how that translates to KM.... We gringo/yankees...... Maybe some day we will get with the rest of the world. If I am to lose weight, then for sure 3 miles a day. If you are a distance swimmer, you HAVE to do sprints, and the benefits are huge. That is the whole point about varying your work outs.
One thing I notices with the swimmer who was doing the sprints at about 3:40 and I think the same clip showed again later in the video. At the half way point of his pull, his hand is angled the wrong way and he is losing his grip on the water. I saw this a couple of times on videos done by Olympic medalists, one male and one female. I started sticking my hand and arm out the window while driving down the road. It works best at about 70 mph, drag increases exponentially with speed. Ideal hand/pull position seems to be with fingers slightly spread, and hand slightly cupped/convex, like about the curvature of a basketball. Straight hand good, cupped hand better. It makes some sense if you consider the way paddles for the racing skulls are all convex, and so are the paddle board paddles.
I was pumped by 3:56!!!
We are in agreement about how to train! That swimmer is Caeleb Dressel world record hold in the 50m freestyle, in that clip he was swimming at 20 seconds for 50m or 17seconds for 50 yards ...at those speeds things can get a little messy...but yes you are right there is a slight wrist bend ..I'm sure he saw that and didn't like it
Haha let's get it!💪
Here I was crying in front of the mirror 'cause I can't improve my 2:10/100m pace by doing 1 swim a week, 1500m :D.
😂😂 you can do it! 💪👊
1:50 at 6k per week.
Solid! Another 4k and some speed work would do wonders 💪👊
👍🥇👼
🙏❤️💪👊