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diswac
June 4th, 2011, 02:41 AM
First a little bit about myself, I was a swimmer since I was 4 and started competitively when I turned 10, attended Junior Olympics (placed 4th 3 consecutive years in a row in Mid-Atlnatic) and Eastern Zones up until I reached high school at which point I swam competitively for my high school which was in the highest division in PA, did districts and eventually states in my sophomore year, practiced as you would expect of any top level swimming program, year round, 6 days a week, over 5 thousand yards a practice (don't remember exact numbers).

My dilemma now is that I have been out of the pool for about 3 years when I went off to university and did all the unhealthy things that a college student does. I am trying to get a beach lifeguarding job this summer and the tryouts are on June 11th (a week from today). I went to the pool today and could hardly get through a hundred at warm up pace without my arms just dogging out on me. My old coach whom I still keep in touch with told me that it was just because I have been out of the water for so long my muscles aren't used to that type of strenuous activity and that I should just keep swimming for the week to get back into it and I should be fine. The thing that was worrying me for the tryouts is that I have to do a 400 meter ocean swim in less then 10 minutes.

Any competitive swimmer will tell you that that is a joke, but as per today at the pool, I was struggling to average 45 seconds a fifty at warm up pace. Is it simply, as my coach said, that I've been out of the pool too long, or is it that I am genuinely THAT out of shape that this beach lifeguarding will be a long shot.

Thanks for your input.

__steve__
June 4th, 2011, 03:37 PM
If a 400M ocean swim under 10 min is needed, and you can maintain 45 sec 50s, then it should be a piece of cake.

diswac
June 4th, 2011, 03:46 PM
If a 400M ocean swim under 10 min is needed, and you can maintain 45 sec 50s, then it should be a piece of cake.

Thanks for the quick reply! The problem is I'm not completely confident I can maintain a 45 second fifty for 400 meters in the ocean, I know how sad this sounds especially to me when a couple years ago I was doing 25 second fifties consistently. I guess I just want to get more confident and was wondering whether if I keep up in the pool I should be okay given my history with competitive swimming.

ande
June 4th, 2011, 03:51 PM
you CAN do it just swim easy each day


when you're doing the test

swim smooth relaxed and easy, use a 2 beat kick, breathe every 2

find someone who's gonna make it to draft off of if that's a possibility

wear a new racing suit, don't swim in board shorts

if you have long hair wear a cap

if you're really worried, clip or shave your arms legs chest and belly


here's some workouts to consider

11 Sat Test
warm up a little like 2 or 300 easy
then swim 400 in 10:00

10 Fri
1200 done
16 x 25 rest 15 sec on each wall
8 x 50 rest 30 sec
400 smooth and easy, pick up the pace in your last 100
go to bed early, don't party

09 Thu
1000 done
12 x 25 rest 5 sec after each one
6 x 50 rest 10 sec after each one
rest 3 to 5 min before doing
400 smooth relaxed & pretty
get a good nights sleep, don't party

08 Wed do 2 easy swimming work outs
900 done
12 x 25 rest 10 sec after each one
6 x 50 rest 20 sec after each one
rest 2 to 4 min before starting
300 smooth and relaxed

07 Tue do 2 easy swimming work outs
800 done
12 x 25 rest 10 sec after each one
6 x 50 rest 20 sec after each one
rest 2 to 4 min before
200 smooth and relaxed

06 Mon do 2 easy swimming work outs
12 x 25 rest 15 sec after each one
6 x 50 rest 30 sec after each one
100 smooth and relaxed

05 Sun do 2 easy swimming work outs
12 x 25 rest 20 sec after each one
6 x 50 rest 40 sec after each one

04 Sat do 2 easy swimming work outs
12 x 25 rest 30 sec after each one
6 x 50 rest 1:00 after each one

let us know how it went

ande

diswac
June 4th, 2011, 03:56 PM
you CAN do it just swim easy each day


when you're doing the test

swim smooth relaxed and easy, use a 2 beat kick, breathe every 2

find someone who's gonna make it to draft off of if that's a possibility

wear a new racing suit, don't swim in board shorts

if you have long hair wear a cap

if you're really worried, clip or shave your arms legs chest and belly


here's some workouts to consider

11 Sat Test
warm up a little like 2 or 300 easy
then swim 400 in 10:00

10 Fri
1200 done
16 x 25 rest 15 sec on each wall
8 x 50 rest 30 sec
400 smooth and easy, pick up the pace in your last 100
go to bed early, don't party

09 Thu
1000 done
12 x 25 rest 5 sec after each one
6 x 50 rest 10 sec after each one
rest 3 to 5 min before doing
400 smooth relaxed & pretty
get a good nights sleep, don't party

08 Wed do 2 easy swimming work outs
900 done
12 x 25 rest 10 sec after each one
6 x 50 rest 20 sec after each one
rest 2 to 4 min before starting
300 smooth and relaxed

07 Tue do 2 easy swimming work outs
800 done
12 x 25 rest 10 sec after each one
6 x 50 rest 20 sec after each one
rest 2 to 4 min before
200 smooth and relaxed

06 Mon do 2 easy swimming work outs
12 x 25 rest 15 sec after each one
6 x 50 rest 30 sec after each one
100 smooth and relaxed

05 Sun do 2 easy swimming work outs
12 x 25 rest 20 sec after each one
6 x 50 rest 40 sec after each one

04 Sat do 2 easy swimming work outs
12 x 25 rest 30 sec after each one
6 x 50 rest 1:00 after each one

let us know how it went

ande

Thanks so much for this! I'm actually headed to the pool now. I will keep this thread updated.

Maui Mike
June 4th, 2011, 04:32 PM
Back in the 60's in SoCal the minimum requirement was 1000 meters in 20 minutes. New guys had to do it significantly faster to get the job. And we had to do it a couple times a month.

But that wasn't the biggest challenge. Staying awake was.

diswac
June 4th, 2011, 06:19 PM
Back in the 60's in SoCal the minimum requirement was 1000 meters in 20 minutes. New guys had to do it significantly faster to get the job. And we had to do it a couple times a month.

But that wasn't the biggest challenge. Staying awake was.

That sounds hard! I still imagine though if I tried it while I was still in high school I would have passed easily. My 1650 in high school was about 17 minutes.

funkyfish
June 4th, 2011, 07:15 PM
I wouldn't worry about it, as long as you put in the time to get back in shape. If you've only been out 3 yrs and I'm guessing you're in your early 20s, you should be able to get in shape enough to pull it off in a couple of weeks, especially given your competitive background. I took 21yrs off after graduating high school, and was able to work up to 2000yds per session after about 6-8 workouts. This was from a starting point of 200yds of very winded freestyle, so I can relate. You'll find it'll come back pretty quickly. Good luck.
:banana:

orca1946
June 4th, 2011, 10:37 PM
I guess you should have started soon . Anyhow swim each day & do cardio to build up as much as you can before the test. Good lock!

Glenn
June 4th, 2011, 10:45 PM
If I'm 400 meters out in the ocean and struggling, I sure hope the gal or guy swimming out to help me can swim 800 meters!

Jazz Hands
June 4th, 2011, 10:50 PM
This seems like a Specific Question, actually.

Maui Mike
June 4th, 2011, 11:37 PM
That sounds hard! I still imagine though if I tried it while I was still in high school I would have passed easily. My 1650 in high school was about 17 minutes.

That time, back when I first started lifeguarding, would have made you one of the world's best!

Good luck and I'm confident you'll do real well.

fatboy
June 7th, 2011, 02:26 PM
:)
This seems like a Specific Question, actually.

diswac
June 7th, 2011, 11:31 PM
Well I've been at the pool every day for the past 5 days and surprisingly I'm consistently averaging 5:45 for a 400 after only such a short time so I'm pretty confident I'll be able to do this at the shore. I Will keep this thread updated! Thanks for all the responses.

ande
June 8th, 2011, 03:04 PM
Congratulations, glad to hear you're "pretty confident"
you should be fine
you needed to train and prepare for it, but not too much or too hard.
look forward to hearing how you do, you should have several minutes to spare

Ande


Well I've been at the pool every day for the past 5 days and surprisingly I'm consistently averaging 5:45 for a 400 after only such a short time so I'm pretty confident I'll be able to do this at the shore. I Will keep this thread updated! Thanks for all the responses.

lefty
June 8th, 2011, 03:58 PM
Is it simply, as my coach said, that I've been out of the pool too long, or is it that I am genuinely THAT out of shape that this beach lifeguarding will be a long shot.

Thanks for your input.

Do you have any further insight about this question? I do, but want to hear what you have to say first...

diswac
June 8th, 2011, 05:18 PM
Do you have any further insight about this question? I do, but want to hear what you have to say first...

What do you mean? I don't have any further insight. Please share what you think, by the way, your workout has been working like a charm for me, I just add in a couple 200s at the end to get used to swimming more distance.

Maui Mike
June 8th, 2011, 05:56 PM
If conditions are tolerable and you go out easy, I'm calling it for under 16 minutes.
Good Luck!

orca1946
June 8th, 2011, 06:20 PM
Getting closer - are you more ready now???

diswac
June 8th, 2011, 06:25 PM
Getting closer - are you more ready now???

Yes I am, I've been to the pool every day just stretching out my muscles and getting them used to the motions of swimming again.

Also, I'm consistently doing between 5:45 and 6 minutes for a 400 at 75%, I'm feeling really good about this.

diswac
June 11th, 2011, 10:08 PM
Passed everything with flying colors! Finished the 400 in 6:23, was third in the group. I start training on the 19th. Thanks everyone for your help it was greatly appreciated.

Maui Mike
June 12th, 2011, 12:31 AM
When I posted that I thought you'd get under 16 minutes I was mistakenly thinking you had to go 1000 meters ---- Duuuhhh.

And, congratulations! :applaud:

swimshark
June 12th, 2011, 06:25 AM
Congratulations!