I started cycling 2 yrs ago at 61. I'm a solid "B" or "B+" rider, with metrics, double metrics and centuries under my belt. I ride 3 - 6 x per week, 2 - 3 hrs ea, and lately about 180 mi/wk. Several of my ride partners are Tri's, and I've decided I should at least add some swimming to my exercise routine.

We have a 15' x 30' pool and I just got a TYR swim harness. I've researched some beginner training routines, and most call for 25 - 50 m (or yd) swim intervals. Since I'm swimming with a harness, I'm going by time. I have no idea what that might be in terms of time. I could swim the lenght of the pool a few times, but the turning will skew the time/distance.

I'm 6' medium build. I've been doing 1:30 min intervals with a 3:30 min rest, 3 or 4 reps. I swim at about 1 sec per stroke.

Any idea what this might represent in terms of distance?

Any idea on a good time based beginner interval program?

I've searched this site and found lots of good stuff based on distances, and lots of good stuff on basic swim technique, which makes me realize I have lots of work to do.

I'm also going to investigate some swim classes at the local aquatic center.

Thanks in advance to anyone who would like to teach an old dog some new tricks.

It is hard to say how time=distance since swimming is very much dependent upon form and mechanics in the water. But here are some rules of thumb: 1) 100 yard pace: Olympic level would be in the 40+ sec range, decent high school times ~ 55-1:00. I sometimes work out with another swimmer about my age (52) and we try our best to maintain 90 sec. One thing to remember: We swim in a 25 yard pool so there are 3 turns in the 100 yard distance. I am flipping my turns and getting a great push-off on every turn so I would think that even if your form is excellent you are going to have a hard time doing the equivalent of 100 yards in 90 sec with a harness.

One thing I suggest is less time between reps. 3:30 is a long time, when we are working out we "try" to maintain 15 sec btw/ reps. But again, you need to judge this for yourself, just don't let your heart rate drop too much between reps, Swimming is an aerobic exercise.

Hi, It's great that you started swimming. I have some suggestions since you said you are swimming at a 10yrd long pool. If you have a pace clock or waterproof wristwatch you can swim for 30 seconds on 30 seconds on. That is roughly the equivalent time representations for a 50yrd swim in a 25 yrd pool. You can try mixing that up with drills that help you on your technique. While this is the most important aspect of swimming do not focus on the top of the stroke, I have seen come pretty ugly strokes that when viewed from underwater were very efficient. To work on technique and decrease your exertion use stroke count in your workouts. The stroke equivolent for a 25 yrd length is 12-14 strokes, and focus more on your underwater pull and head position.

Hope this helps. If not i really do suggest joining a masters program.

Extra Noob question, What's a B, B+ rider? And what are metric / dbl metric? I know a Metric Century is 100km (equivalent to a marathon on bike?)

Just curious.

According to the Treasure Coast Cycling Association's rating guide, a B rider is 18 - 21, B+ is 21 -24 mph able to maintain the pace and pull in a paceline.

You are right on the def of a Metric (62.5 mi) A double metric is 125 mi (200 km.)

I have never done a marathon so I have no idea how it relates. In other forums they have debated this issue to death

To me running, marathon would be infinitely more difficult.

This isn't really an answer to your question but here goes anyway:

Get out of the harness and into a longer pool in on a regular basis. You need to swim distances to understand your speed. Swimming in a harness is good for condition/fitness but will do almost nothing for your speed or ability to cover distance competitively. A huge part of swimming is moving through the water with minimal effort and as you're static, you're missing that part. Sorry if I'm being harsh but you really need to get to a big pool if you can. You need to understand how to make the water flow over your body, how to gain the most pull from each stroke, how to breath in balance etc.....to be fast.

I'm a swimmer who dabbles in triathlon and even when I'm way,way out of condition I can leave guys who look ripped enough to win Kona behind in the swim due to my technique. I can even be outright fat and still come in the top 5 AG out of the 1.5km swim in an Olympic distance race. Fitness helps for sure but in swimming (relatively compared to running or cycling) technique is king. Your harness work will get your fitness up somewhat and your muscles will get used to swimming but it won't make you fast. If you were swimming against a current, that would be different but just static won't cut it. You'll get fit and maybe ripped but you won't be fast.

I think its terrific that you're getting into triathlon and are clearly already quite a fit dude but I'm going to shoot straight here and tell you to get into a big pool as often as you can.