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!
Parents
Former Member
I think you understood the SDI concept very well. And it's bullet proof stuff, you can rely on that. Regularly, input new times and see how your SDI reacts.
The ideal SDI for a Triathlete, especially a long distance specialist, clearly, is 1.06.
So whenever you perform the caculations and it results into an SDI steeper than 1.1, you clearly need to flatten it, by working on long distance stuff.
Likewise, if your SDI comes back in 1.04, or 1.05, like I sometimes see, then it means that you lack pure speed.
For those curious enough to wonder what's under the hood, simple:
SDI = Log(T1/D1) / Log(T2/D2)
Where T = time and D = distance. 1 = first event and 2 = second event. As simple as that.
Was created in the 80s by a very smart mathematician, Jean-Marie De Koninck, Ph.D, expert in statistics, analyst for french tv in most Olympic games. His concept was tested with his own swimmers (as he was also the founder of one of the most successful elite squad in Quebec) as well as against world wide results database. So far, the SDI remains the best fit to come up with an individual fatigue decay, in fact SDI stands for Sprint-Distance Index. It is head to head with the Critical Swim Speed concept as for issuing predictions over longer distances, but definitely has a serious edge over the CSS for predicting shorter distances, from 50 to 800m.
I think you understood the SDI concept very well. And it's bullet proof stuff, you can rely on that. Regularly, input new times and see how your SDI reacts.
The ideal SDI for a Triathlete, especially a long distance specialist, clearly, is 1.06.
So whenever you perform the caculations and it results into an SDI steeper than 1.1, you clearly need to flatten it, by working on long distance stuff.
Likewise, if your SDI comes back in 1.04, or 1.05, like I sometimes see, then it means that you lack pure speed.
For those curious enough to wonder what's under the hood, simple:
SDI = Log(T1/D1) / Log(T2/D2)
Where T = time and D = distance. 1 = first event and 2 = second event. As simple as that.
Was created in the 80s by a very smart mathematician, Jean-Marie De Koninck, Ph.D, expert in statistics, analyst for french tv in most Olympic games. His concept was tested with his own swimmers (as he was also the founder of one of the most successful elite squad in Quebec) as well as against world wide results database. So far, the SDI remains the best fit to come up with an individual fatigue decay, in fact SDI stands for Sprint-Distance Index. It is head to head with the Critical Swim Speed concept as for issuing predictions over longer distances, but definitely has a serious edge over the CSS for predicting shorter distances, from 50 to 800m.
