How do I achieve the 1k in 15 min? How to prepare for 4k OW?
Former Member
Hey experienced swimmers, really need your help; 40 year old dude here who only recently returned to swimming.
Currently swim 100m in 1minute 21, 1k in under 17 minutes and 2k in about 34 minutes in a 25m pool without pushing myself too hard... Goal is 1k in 15 min in the shortish term - and I want to do a 4k OW swim in 11 months' time.
Major restrictions: No Masters, squads, coaching or even lane ropes where I live at the moment (Bavarian village), and only can train 2-3 times a week for about 1.5 hrs in a 25m pool (though there is a 50m one outdoors in summer.) Have kickboard and paddles for drills but nothing else.
Thanks in advance - all and any advice on training, plans, tools, drills and even nutrition appreciated!
Currently you swim 1K in 17:00 minutes. Your pace is 1:42.0 per 100.
You would like to swim 1K in 15:00 minutes. Your pace needs to be 1:30.0 per 100.
Twelve seconds per 100 is a big drop. It will be a challenge.
I suggest including sets like these into your workouts:
10 x 50 free on 1:00, target :45 per 50
5 x 100 free on 2:00, target 1:30 per 100
10 x 100 free on 2:00, target 1:30 per 100
5 x 200 free on 3:30, target 3:00 per 200
Other variations on the theme.
The point is to train your body to swim 1:30 per 100, every time. If 1:30 is too aggressive at first, you might want to target 1:35 for a while until your conditioning improves. Gradually increase the distance, and decrease the rest, until you get within range of your goal. Then race!
Work on technique, always. The more water resistance you avoid, the less work you have to do!
If you watch elite distance swimmers, they always have some kind of pattern they execute on every length. Pay close attention to your
number of strokes per length
number of breaths per length
stroke rate
Find a pattern (some combination of swimming and breathing) that works well for your body, and allows you to swim sustainably, with every length exactly the same.
Currently you swim 1K in 17:00 minutes. Your pace is 1:42.0 per 100.
You would like to swim 1K in 15:00 minutes. Your pace needs to be 1:30.0 per 100.
Twelve seconds per 100 is a big drop. It will be a challenge.
I suggest including sets like these into your workouts:
10 x 50 free on 1:00, target :45 per 50
5 x 100 free on 2:00, target 1:30 per 100
10 x 100 free on 2:00, target 1:30 per 100
5 x 200 free on 3:30, target 3:00 per 200
Other variations on the theme.
The point is to train your body to swim 1:30 per 100, every time. If 1:30 is too aggressive at first, you might want to target 1:35 for a while until your conditioning improves. Gradually increase the distance, and decrease the rest, until you get within range of your goal. Then race!
Work on technique, always. The more water resistance you avoid, the less work you have to do!
If you watch elite distance swimmers, they always have some kind of pattern they execute on every length. Pay close attention to your
number of strokes per length
number of breaths per length
stroke rate
Find a pattern (some combination of swimming and breathing) that works well for your body, and allows you to swim sustainably, with every length exactly the same.
