2016 Speedo USMS 1-Hour ePostal National Championship

Training Tip #2 We hope you are beginning to focus your training for the 2016 Speedo USMS 1-Hour ePostal Swim. TAM makes the swim a team effort every year. We begin training for it in November and schedule the swim for the last couple of weekends in January (one for the team effort followed by a makeup weekend). Coach Marie tailors our training accordingly. Plan your hour swim so that you have at least 2 weeks (preferably as much as 6 weeks) to train and prepare. Regardless, give yourself a few days’ rest before the swim with easy workouts, lots of sleep and good nutrition. If you start now you should be working hard, with longer sets and trying to hold your hour pace for 30 minutes or more. You may want to throw in a couple of hairball sets each week where you are swimming faster than your hour pace with minimal rest (just a few seconds between repeats). Your hour swim pace is the goal time that you want to hold for each 100 throughout the swim. Here is a ink to a handy pace chart for the hour swim: www.usms.org/.../1hrpacechart.pdf Plug in the time you hope to do for each 100 and it will tell you how far you will go. Play with the chart and compare the pace to what you are doing in the pool to help find an achievable distance. If you have a goal of a certain distance, find the 100 time that will get you there. For reference: 1:45 100 yard pace = 3250 yards 1:40 100 yard pace = 3500 yards 1:35 100 yard pace = 3750 yards 1:30 100 yard pace = 4000 yards 1:25 100 yard pace = 4250 yards 1:20 100 yard pace = 4500 yards Sample long set: 30 minutes of (100, 200, 300, 200, 100, 200, 300 etc. yd/m) repeats holding your hour pace with 5-10 seconds rest between each distance. Sample challenge set: 9 x 100 on hour pace + 5 sec interval. Descend in sets of 3 from your hour pace. For example, if your hour pace is 1:30, your sendoff interval is 1:35. Do a 1:30 on the first 100 then descend the next two 100’s faster than the first. Your 4th 100 is 1:30 and descend the next two 100’s like you did for 1-3… Hold your same sendoff interval throughout the set.

Training Tip #2 We hope you are beginning to focus your training for the 2016 Speedo USMS 1-Hour ePostal Swim. TAM makes the swim a team effort every year. We begin training for it in November and schedule the swim for the last couple of weekends in January (one for the team effort followed by a makeup weekend). Coach Marie tailors our training accordingly. Plan your hour swim so that you have at least 2 weeks (preferably as much as 6 weeks) to train and prepare. Regardless, give yourself a few days’ rest before the swim with easy workouts, lots of sleep and good nutrition. If you start now you should be working hard, with longer sets and trying to hold your hour pace for 30 minutes or more. You may want to throw in a couple of hairball sets each week where you are swimming faster than your hour pace with minimal rest (just a few seconds between repeats). Your hour swim pace is the goal time that you want to hold for each 100 throughout the swim. Here is a ink to a handy pace chart for the hour swim: www.usms.org/.../1hrpacechart.pdf Plug in the time you hope to do for each 100 and it will tell you how far you will go. Play with the chart and compare the pace to what you are doing in the pool to help find an achievable distance. If you have a goal of a certain distance, find the 100 time that will get you there. For reference: 1:45 100 yard pace = 3250 yards 1:40 100 yard pace = 3500 yards 1:35 100 yard pace = 3750 yards 1:30 100 yard pace = 4000 yards 1:25 100 yard pace = 4250 yards 1:20 100 yard pace = 4500 yards Sample long set: 30 minutes of (100, 200, 300, 200, 100, 200, 300 etc. yd/m) repeats holding your hour pace with 5-10 seconds rest between each distance. Sample challenge set: 9 x 100 on hour pace + 5 sec interval. Descend in sets of 3 from your hour pace. For example, if your hour pace is 1:30, your sendoff interval is 1:35. Do a 1:30 on the first 100 then descend the next two 100’s faster than the first. Your 4th 100 is 1:30 and descend the next two 100’s like you did for 1-3… Hold your same sendoff interval throughout the set.