How to incorporate swimming into XC training?

Training Advice/Discussion Cross Training

10 years ago 06/15/2013 2:42am EDT

So I'm preparing for this year of XC and I'll be capping out at about 50 mpw. I figure if I add anymore to this in mileage, I'll be injuring myself (Already bumping up a good amount). So I've looked to other methods for increasing my fitness gains before season starts. One of the methods that's easiest to do (I have a pool) is swimming. I have no experience with swimming training though, so I need some direction. Should I do intervals, or continuous swimming? If intervals, how many, how far, and how much rest? If continuous, how far/long? Lastly, how many times a week can I do this? Would I be okay doing it 4x/week?

Sorry for all of the questions, but I'm really clueless in this area.

TL;DR:

Incorporating swimming into X-training, running 50 mpw, what's the best way to do this?

10 years ago 06/15/2013 2:28pm EDT

re: I don't need no floaties!

Bump! Any advice, please?

10 years ago 06/15/2013 3:35pm EDT

re: I don't need no floaties!

If you want to improve XC fitness by swimming, do long yet intense intervals. Meaning 3-4 minutes. Breaststroke is more specific due to legs used. Front crawl is good too, to rest the legs and work the arms. If you're kicking off the side of a pool both will work the legs though.

Continuous swimming is also good, and would be better scheduled before a hard running workout. If you get very good at swimming you can combine the two to challenge yourself, like a fartlek. 4 times per week is fine. Good luck.

10 years ago 06/15/2013 4:45pm EDT

re: I don't need no floaties!

Pool running would be better than swimming.

10 years ago 06/15/2013 4:54pm EDT

re: Pool Running

Why is pool running better? It doesn't seem like you can go that fast, so it seems like an inferior workout to swimming. Granted legs are used more but it doesn't seem like it's enough to matter or compensate for the slower speed/lack of boost in heart rate. Not claiming to know anything though, I'm just asking!

and thanks @15mph!

10 years ago 06/15/2013 5:07pm EDT

re: I don't need no floaties!

Pool running uses the same range of motion as running, so it gives you a sport specific workout. Doing the front crawl will make you better at doing the front crawl, but it won't make you substantially better at running. Your ability to flutter kick isn't going to help you win XC races.

As far as heart rate goes, you control the intensity of the workout yourself. There is no reason you can't reach the same heart rate during a pool running workout that you would hit during a comparable running workout. In fact, that is exactly what you should be doing.

And why would it matter how fast you're going? You don't go anywhere while you're running on a treadmill, but treadmill running is obviously better for a runner than swimming.

10 years ago 06/15/2013 5:58pm EDT

re: I don't need no floaties!

Take a bath or shower after a run, call it swimming, and you are good to go.

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How to incorporate swimming into XC training?

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