I've been trying to improve my 1500m for a while now but just cant seem to get any faster.I've tried stroke improvement,breathing,and just generally giving it all ive got...it seems that the more i pace myself the (slightly)faster i get but only by seconds.....other things tried..flip turns(these made me slower)..have i got to a personal max that i will not improve upon..if so then im gutted because i had hoped for much better
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Former Member
One thing to consider is: How much "speed overhead" do you have? By this I mean, how close is your PR for 100m to the pace you want to hold for 1500m?
e.g. If you are trying to swim 30 minutes for 1500, you need to average 2:00 per 100m. If your PR for 100m is within about 10%-15% of that (1:42 - 1:48), you probably will have a very hard time doing it. (All figures here are very rough as everyone differs.)
In general, the periodized progression of training goes:
1) Technique
2) Endurance
3) Speed
Therefore, be 100% sure your technique is as good as it can be FIRST. (I also recommend Total Immersion type technique, so shoot me.) Then, if you don't have adequate "speed overhead", concentrate on getting faster at shorter distances while maintaining your good technique. Once you are happy with your "speed overhead", start 1500m-based endurance training (meters, meters, meters), followed by the speed work specific to 1500m training.
If that doesn't work, take 2 weeks off and then quit.:)
For true maximum effort with experienced athletes in long endurance events(racewalkers), I always periodized as follows:
1) Technique (Always!)
2) Endurance I (mileage with good techinique)
3) VO2 Max work (No snotty comments from the peanut gallery. VO2 Max work is important since it gives you the "aerobic overhead" for longer, faster endurance efforts.)
4) Endurance II (faster mileage with lots of longer interval training)
5) Speed work
6) Races
Disclaimer: I'm not a swim coach, although I've had great success coaching racewalkers using this sort of method.
-LBJ
One thing to consider is: How much "speed overhead" do you have? By this I mean, how close is your PR for 100m to the pace you want to hold for 1500m?
e.g. If you are trying to swim 30 minutes for 1500, you need to average 2:00 per 100m. If your PR for 100m is within about 10%-15% of that (1:42 - 1:48), you probably will have a very hard time doing it. (All figures here are very rough as everyone differs.)
In general, the periodized progression of training goes:
1) Technique
2) Endurance
3) Speed
Therefore, be 100% sure your technique is as good as it can be FIRST. (I also recommend Total Immersion type technique, so shoot me.) Then, if you don't have adequate "speed overhead", concentrate on getting faster at shorter distances while maintaining your good technique. Once you are happy with your "speed overhead", start 1500m-based endurance training (meters, meters, meters), followed by the speed work specific to 1500m training.
If that doesn't work, take 2 weeks off and then quit.:)
For true maximum effort with experienced athletes in long endurance events(racewalkers), I always periodized as follows:
1) Technique (Always!)
2) Endurance I (mileage with good techinique)
3) VO2 Max work (No snotty comments from the peanut gallery. VO2 Max work is important since it gives you the "aerobic overhead" for longer, faster endurance efforts.)
4) Endurance II (faster mileage with lots of longer interval training)
5) Speed work
6) Races
Disclaimer: I'm not a swim coach, although I've had great success coaching racewalkers using this sort of method.
-LBJ
