tag:blogger.com,1999:blog-30313696.post4447611298078377863..comments2023-10-30T03:49:12.645-05:00Comments on MURTHA'S TRIATHLON BLOG: You know you are out of shape when...Andyhttp://www.blogger.com/profile/16373200551519838456noreply@blogger.comBlogger1125tag:blogger.com,1999:blog-30313696.post-70959443161307612012010-01-26T13:21:48.914-05:002010-01-26T13:21:48.914-05:00I don't know if swimming is harder to master, ...I don't know if swimming is harder to master, but I think people attracted to tris have, use and develop their leg power and endurance either naturally or as a priority. But kicking only contributes 10% of speed in freestyle. Bummer, huh? <br /><br />Cardio endurance is still the biggest necessity for a successful swim, and I think you've got that down. You're prob just in need of stroke development so I'd suggest doing mostly arm cycles. Teaching your muscles to have a consistent, effective stroke even when your tired is usually the key to improving your entire race. Arm cycles with a pull buoy slows your stroke down and forces you to focus on technique for a bit and not get caught up in distance and timing as a measure.<br /><br />If you get sore or tired too easily you may want to add some Lactate tolerance anaerobic sets specifically for swimming. Max out your heart rate with 5-7 50 and 100 sets with about a 3-6 minutes long rest between. To train your body to endure the swim even with lactate build-up do more sets with about 1-2 min rest. I know it seems counter-intuitive to do short drills to build up endurance (as apposed to distance sets) but if your confident you have a good aerobic base, and you're still getting tired...You may need to build up the 'fast twitch' arm muscles to help you have a fast, effective stroke and get your body used to max speed so your creatine and lactate energy system/production doesn't go off the rails and screw up the rest of the race. Good luck! See you at the ING...that is if you wait for me about an two hours after you finish :)<br /><br />ValerieAnonymousnoreply@blogger.com