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Swim Training Zones from Friel. Question

Canadian

Jul 3, 09 21:12

Post #1 of 7 (231 views)

Swim Training Zones from Friel. Question	Can't Post

I'm building my seasonal plan. I've just finished reading Friels Bible and I'm determining my swimming zones based on pace. My 1,000yd TT is about 14 mins. This says my zones should be (100yd pace)...

Z1: 1:45+
Z2: 1:39-1:44
Z3: 1:32-1:38
Z4: 1:27-1:31
Z5a: 1:23-1:26
Z5b: 1:17-1:22
Z5c: 1:16

In the prep and base phases you are supposed to spend a lot of time in Zones 2 and 3. 1:16 seems about right for a max but zones 2 and 3 seem awfully slow. Am I really supposed to swim this slow? I almost find it hard to swim this slow without my technique falling apart.

Any thoughts? Thanks

ndenezzo

Jul 3, 09 21:29

Post #2 of 7 (220 views)

Re: Swim Training Zones from Friel. Question [Canadian] [In reply to]	Can't Post

Hmmm, I've never really heard of many people who focus too much on zones while swimming. I can see it for running and cycling, but not really for swimming.
Swimming slow really doesn't do much for you, even in terms of base fitness. In cycling, you can still build a base with lots of "slow" miles. Swimming that way doesn't serve much purpose. And you can push yourself harder with less worry of getting injured, since it is typically easier to recover from swimming.
Based on what it sounds like (ie. form falling apart), you probably shouldn't spend much time swimming that slow (zones 1,2,3). For a build phase, swim at a pace where you feel like you are pushing yourself (difficult but definitely not all out), and you can still maintain perfect form.
Besides, if you want to race fast, you have to train fast! :-)
============
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Triphilosophia

Jul 3, 09 23:32

Post #3 of 7 (196 views)

Re: Swim Training Zones from Friel. Question [Canadian] [In reply to]	Can't Post

Simplify that and go easy, mod and hard. You'll be fine if addressing the limiters you consider you have. Do agree that swim has to be intense the most part of the training and that it really hurts, just lke the other 2 sports to get improvementes. So, train hard, consistently and simple...and be happy.
Marcos.
www.marcosapenedoamaral.blogspot.com

tigerchik

Jul 4, 09 3:51

Post #4 of 7 (171 views)

Re: Swim Training Zones from Friel. Question [Canadian] [In reply to]	Can't Post

As ndezzeno(sp) said, ignore "zones" when it comes to swimming.

warmup
little bit of drills, swimming, kick, pull
main set @ threshold, vo2 max efforts
easy set to c/d (I like 6 x 100 p or s)
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Med Tent Man

Jul 4, 09 4:50

Post #5 of 7 (155 views)

Re: Swim Training Zones from Friel. Question [Canadian] [In reply to]	Can't Post

I never, ever do intervals slower than what I'd do for a 1000TT.
-----------------------------------
Ken Lehner

"We are on our last bag of Life" - the wife

:D

Jul 4, 09 5:50

Post #6 of 7 (139 views)

Re: Swim Training Zones from Friel. Question [Canadian] [In reply to]	Can't Post

Don't do the zones.

Don't know how fast you are but it's pretty standard to do a set of 100's on your best 100 time + 10-15 seconds. Enjoy!

Also, look up Texas sets on flo swimming and do stuff like that. You will probably need to adjust the times but that kind of speed+distance work will help you out.

Friel is better relied upon for running and cycling.

HTH.

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Canadian

Jul 4, 09 9:10

Post #7 of 7 (112 views)

Re: Swim Training Zones from Friel. Question [:D] [In reply to]	Can't Post

I looked up floswimming but got lost on their site. Do you have a direct link to "Texas Sets"

Thanks,

Chris