Swimming

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Backseat coxswain
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Swimming

Post by Backseat coxswain » February 9th, 2016, 1:29 pm

I am looking to try swimming for cross training on days that I don't erg. Does anyone have any suggestions for good swimming workouts?
M, 21, 5'11, 165lbs

6:43 2k

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hjs
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Re: Swimming

Post by hjs » February 9th, 2016, 1:58 pm

Backseat coxswain wrote:I am looking to try swimming for cross training on days that I don't erg. Does anyone have any suggestions for good swimming workouts?
Just continues work, stay aerobic and get your blood flowing, everything fancy does not make it better. Make it long enough.
For my training see twitter @Hjsrowing

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Carl Watts
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Re: Swimming

Post by Carl Watts » February 9th, 2016, 6:11 pm

Its a great combination when used with the Erg as it gives you hip rotation where as the Erg is a back and fourth motion.

Got to get back to it myself, I was doing once a week in the 50m pool for 65 minutes non stop. I cannot really swim to save myself so it was 60 lengths on my back with no arms just driving with the legs wearing fins. Other swimmers tend not to like you in the pool doing this for some reason so I stuck to the medium pace lane. The fast lane was a pain, everything is a race and you get people who are doing just a few lengths try and overtake you.
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skiffrace
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Re: Swimming

Post by skiffrace » February 9th, 2016, 6:16 pm

As far as the style, most people do the crawl because it's the fastest style (as if covering the most distance in the pool was the objective).
However, from the rowing perspective, it's a poor choice.
In crawl arms and legs work in a asymmetrical manner, with no rest breaks in the stroke cycle.
Crawl is a good style to complement kayaking, because kayaking motion is also asymmetrical and lacks the rest phase.
However, in rowing, the motion is symmetrical, and the cycle consists of work phase and recovery phase.
Therefore, look for swimming style that matches that.
I assume butterfly is not an option - most people can't master it technically, and butterfly is very, very hard physically.
The classic breastroke is look down upon as the "easy" style (even though it's not)
Backstroke is similar to crawl, except not as fast and efficient.
IMHO, the very best style for long distance swimming that matches rowing well is breastroke arm motion, and butterfly leg motion.
This style has a work phase and a recovery phase (just like rowing), has a technical 'glide' phase (you must be very streamlined) and butterfly legs are more powerful and feel more natural than the 'frog-like' leg movement in classic breastroke.
Also, the intensity is easily adjusted by increasing the stroke force and frequency. You can swim easily for mile and miles, or you can power through short sprints.

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Carl Watts
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Re: Swimming

Post by Carl Watts » February 9th, 2016, 11:47 pm

backstroke with fins gives your legs some serious loading. Try walking normally after 60 lengths.

Without fins then freestyle would be your best choice, unfortunately swimming requires a lot of technique and I find the restricted narrow window for breathing a real problem, I'm an O2 hog so backstroke removes any problems getting enough air.

Rowing is 65% legs anyway, my arms or specifically hands get used to run down the lane ropes so to ensure there are no high speed head ons ! :lol:
Carl Watts.
Age:51 Weight: 98kg Height:183cm
Concept 2 Monitor Service Technician & indoor rower.
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H2O
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Re: Swimming

Post by H2O » March 21st, 2017, 4:55 pm

You can get aerobic fitness out of swimming. Your swim workout will not be effective if you have bad technique. If you are not a swimmer its very hard to get the technique down however you can compensate for that by using small short training fins. You get enormous propulsion out of those.
I use those now instead of regular fins on ocean vacations: much more compact, same propulsion (with faster more swim like kick).

Once you have the power from the fins you can work on the stroke.
Recommended viewing: youtube, Sun Yang, Park Tae-hwan.

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Re: Swimming

Post by toddy » March 26th, 2017, 2:25 pm

I'm a rower turned triathlete/runner still do a little rowing.
Swimming is fantastic cardio and very very humbling, it's expanded
my cardio and helped with other sports mainly because your
Muscles get to recover from the muscle damage/recovery from
the other sports while swimming.
I would go freestyle, lots of intervals with very short breaks if you
Want to learn how to swim fast. Like 10 x 100m 15 sec breaks.
Incorporate swim drills as your warm up to improve technique.
If you want to do longer intervals alternate with 4 x 500, but throw in a fast 50
or 100 in between each 500 and work on your speed.
I got some coaching lessons off my kids swim coach who has coached
Olympic medalists and was suprised to find if you have basic sound technique
It's mostly about catching the water effectively and upping your tempo
and hammering the short fast intervals!!
Anyone that thinks they are fit from running, rowing or whatever will be
Completely humbled hitting the pool for the first few weeks, your cardio
From other sports goes no where!!
Or you could just swim slowly for an hour and enjoy it lol, depends what your goals are

ttcl2
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Re: Swimming

Post by ttcl2 » April 19th, 2018, 1:48 pm

What's a reasonable cardio translation from rowing to swimming speeds? E.g. Should I equate a 5k erg time to a 1000m swim?

jamesg
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Re: Swimming

Post by jamesg » April 21st, 2018, 2:00 pm

1 k freestyle = 5 k erg time was close, for me, both took me about 20 minutes a few years ago.
77y, 188cm, 85kg, MHR 160. Last 2k (May 1018) 8.37@23

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