Training Tips
Now is the time to start preparing for a great 24 Hours. Swimming is a very specific sport and improvements can be seen in a short time period if you are prepared and motivated to work towards it.
Here are a few tips to get you started with your training program and help you on the day.
If you haven't exercised in a while get medical clearance from your doctor before you embark on any training program. This program is designed for those with no inherent problems or injuries.
Once your body is checked make sure that you have swim gear that hasn't disintegrated whilst sitting in your gym bag from last year. Make sure that your swim cap is in one piece and that your goggles don't leak.
This training program will require you to allocate time periods during your week to prepare for the big day.
Make sure you stretch before and after each training session. Hold your stretches for 15 - 30 seconds and stretch each side twice. Stretching is important for recovery. Remember that the better you recover the better you train next time.
Set yourself goals to achieve each training session. Make sure that if you have a training session planned, you complete that session and ignore all of the excuses your mind will come up with to not commence the session. Training becomes so much easier when you train with a friend or small group so team up and motivate each other to achieve your desired results.
Listen to your body. If you are getting tight or sore in particular areas then pay close attention to those areas with your stretching. Massage is a great way to complement your training. Whether it is self-massage or with a professional it will greatly enhance your recovery. If you are concerned with any area, make sure you see your physiotherapist. Remember, recovery is the key!
Make sure you give your body the fuel to perform before your train. Consume a small healthy snack around an hour before you train and don't forget to drink plenty of water. Do not wait until you are thirsty as it will be too late. You should have approximately a litre of water for every hour you train. You may think that you don't need water because you are in it but our bodies need to be refueled.
Ensure that the last two nights leading up to the swim that you get plenty of sleep and try to avoid alcohol.
The biggest mistakes are made in pacing the event, particularly during your first swim. Start easily at your intended average speed. Don't go too hard, too early! You can always pick it up as your day unfolds, which is a much more pleasurable experience and likely to give you a better result as well.
To accelerate the recovery processes, replenish your body with carbohydrate-based fluids and food during the times that you are out of the water.
Training Program
Beginner
Less than 3 months recent experience, at least twice a week, or not performed this exercise in 6+ months and less than 6 months prior experience. Spend at least 30 minutes training twice a week.
Warm up: 3 x 100 metres with 10 sec rest between each 100, you can mix up strokes
Main Set: 200 metres - 30 sec rest interval, 2 x 100 - 20 sec rest interval, 2 x 50 - 10 sec rest interval, all freestyle
Cool Down: 2 x 100 with 10 sec rest between each 100, you can mix up strokes
Intermediate
3 to 6 months recent experience, at least twice a week, or 6 to 12 months recent experience, once a week, or not performed this exercise in 3+ months but 12+ months prior experience. Spend at least 45 minutes twice a week.
Warm up: 3 x 100 metres with 10 sec rest interval. Swim one, kick one, swim one.
Main Set: 2 x 400 metres with 30 sec rest interval. Try to keep an even pace.
Cool Down: 400 metres, 100 metres each of swim, kick, pull, swim.
Advanced
6+ months of recent experience, at least twice a week AND above average fitness, or 12+ months recent experience, once a week AND above average fitness, or Not performed swimming in 3+ months but 12+months experience AND above average fitness. Spend at least one hour three times a week.
Warm up: 400 metres, 100 metres each of swim, kick, pull, swim.
Main Set: 5 x 200 metres freestyle with 15 sec rest interval, 20 x 50 metres, odd numbers freestyle, even numbers other stroke with 10 sec rest interval.
Cool Down: 200 metres, 50 metres each of swim, kick, pull, swim.