How do I achieve the 1k in 15 min? How to prepare for 4k OW?

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. There are various angles to answer your question, on of them is to first see if you have enough pure speed... Look at the following web page, choose the 2nd calculation method, input 15 flat for 1000m, it tells you how fast your 100m should be (sprint). www.arhy.org/swim-predict In this case, it tells you that your best 100m has to be at least 1:17, given an aerobic/anaerobic balance of 1.07 which is fairly flat (ie, calls for a good threshold development program). At 1:21 as your best possible effort over 100m, you are still short of pure speed. It seems that 16 flat would call for 1:22, again given an excellent aerobic development program. I'm assuming 16:45 (since you're being vague about your PB over a kilo). If it's the case, then it gives you an aerobic/anaerobic balance of 1.29, which is very steep (more that of a sprinter), which indicates either of these two things: 1. Your aerobic development program has lots of room for improvement 2. Your technique is somewhat quite flawed, thus preventing you from maintaining proper swim form, which translates into bad economy An SDI (aerobic anaerobic balance) of 1.29 (based on a 100m in 1:21 and a kilo in 16:45) indicates that you'd need 46sec flat over 100m in order to expect 15min over a kilo. So something is seriously wrong, probably once again at the technical level. So. I guess that all this would confirm that in your case, the balanced approach remains (and by far), your best path to success. You don't have enough speed, you may have a flawed stroke, and you haven't demonstrated that your aerobic development program is bullet proof. ** edit ** Your kilo is probably well below 17. I ran other calculations using 34m for 2k, and your SDI comes back in 1.07. If this data is real (accuracy is important here), then your aerobic anaerobic balance is already ideal, which means that by keeping the same coefficient, you'd only need to lower the 100m in 1:17 (go down to 1:15 for more safety ;-) in order to take this kilo down to 15. As simple as that.

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. There are various angles to answer your question, on of them is to first see if you have enough pure speed... Look at the following web page, choose the 2nd calculation method, input 15 flat for 1000m, it tells you how fast your 100m should be (sprint). www.arhy.org/swim-predict In this case, it tells you that your best 100m has to be at least 1:17, given an aerobic/anaerobic balance of 1.07 which is fairly flat (ie, calls for a good threshold development program). At 1:21 as your best possible effort over 100m, you are still short of pure speed. It seems that 16 flat would call for 1:22, again given an excellent aerobic development program. I'm assuming 16:45 (since you're being vague about your PB over a kilo). If it's the case, then it gives you an aerobic/anaerobic balance of 1.29, which is very steep (more that of a sprinter), which indicates either of these two things: 1. Your aerobic development program has lots of room for improvement 2. Your technique is somewhat quite flawed, thus preventing you from maintaining proper swim form, which translates into bad economy An SDI (aerobic anaerobic balance) of 1.29 (based on a 100m in 1:21 and a kilo in 16:45) indicates that you'd need 46sec flat over 100m in order to expect 15min over a kilo. So something is seriously wrong, probably once again at the technical level. So. I guess that all this would confirm that in your case, the balanced approach remains (and by far), your best path to success. You don't have enough speed, you may have a flawed stroke, and you haven't demonstrated that your aerobic development program is bullet proof. ** edit ** Your kilo is probably well below 17. I ran other calculations using 34m for 2k, and your SDI comes back in 1.07. If this data is real (accuracy is important here), then your aerobic anaerobic balance is already ideal, which means that by keeping the same coefficient, you'd only need to lower the 100m in 1:17 (go down to 1:15 for more safety ;-) in order to take this kilo down to 15. As simple as that.