I am thinking about swimming a 1500m in an upcoming meet and am wondering what sort of sets I can swim to see what pace I can hold for that distance. Tonight we had a 12x100 set on 1:50 and I expanded it to 15x100 and came in on 1:35 on average. A coach I was talking to recently said that what one could do with 15s rest in a set like that you could likely do in a race at a meet. I am not quite so sure, 15s seems like a lot of rest. On the other hand the set wasn't that hard to complete and I had plenty left at the end. I was just concentrating on technique and getting 5m off every wall. If I actually held 1:35 that would be 23:45, which would be two minutes faster than the last time I swam it, two years ago, and I would feel really good about that, I was actually just aiming to go under 24:30, which would be a minute off my PB, which I did three years ago. It would also beat my secret nemesis' time... :D Which is the only reason for swimming such an insanely long race!
Any other suggested interval sets to gauge likely meet time? The thing that really gets me is having to swim without the pace clock and having to do 60 lengths before finding out if I hit my goal pace or not! Every 1 sec variance per 50m translates to 30s over 1500, which is both exciting and scary!
A coach I was talking to recently said that what one could do with 15s rest in a set like that you could likely do in a race at a meet. I am not quite so sure, 15s seems like a lot of rest.
I agree. I'd say you should keep it under ten seconds rest if you're trying to simulate a 1500. I'd suggest picking an interval that gets you at least five seconds rest, but no more than ten.
I'd give 5x300 on 5 minutes a whirl. That's a 1:40 pace and should give you about 10-15 sec rest in between. Sounds like you're close to 1:35. Adjust so you're getting about 10 or so seconds between the 500's.
And repeat/re-adjust as necessary.
I've seen this in one form or another at every meet I have attended.
Here is a link from USA swimming regarding this rule and the interpretation.
SW 10.15 interpretation
Seems to be directed more at using devices to aid in pacing.
I seem to recall hearing somewhere that someone was DQ'd for (or warned about) having a coach walk up and down the side of the pool shouting at you while you swam - citing some pacing rule. Any rule buccaneers out there? Is this indeed illegal?
I seem to recall hearing somewhere that someone was DQ'd for (or warned about) having a coach walk up and down the side of the pool shouting at you while you swam - citing some pacing rule. Any rule buccaneers out there? Is this indeed illegal?
I gave my opinion on this on LindsayNB's thread about Pace Making.
I'm no expert on distance swimming, but I think what I did would help you. The one time I swam the 1500M I told my coach what pace I wanted to keep and asked him to give me hand signals if I was on pace or not.
I like the idea of getting feedback on my pacing but, although many seem not to realize it, the rules forbid it:
SW 10.15 No pace-making shall be permitted, nor may any device be used or plan adopted which has that effect.
This is the rule that can get you disqualified for wearing a watch.
I'm going to see if I can fit some of the suggestions into one of our workouts or stay after workout to do one. Last night I was just lucky that the set was easily adapted into a sort of test set. I'll try both holding pace for longer distances and doing the 100s on less rest.
Like Jeff, I'm not really intending to train/get into condition for long distance, I just want to figure out how to pace this one 1500.
Peter, Donna, Geek, Jeff, Kevin, and Kirk - thanks for your comments and suggestions!
I like the idea of getting feedback on my pacing but, although many seem not to realize it, the rules forbid it:
This is the rule that can get you disqualified for wearing a watch.
QUOTE]
I have never seen anyone questioned by the authorities, who had a friend/coach/fan screaming GO! while frantically waving his/her arms in the direction you are already heading. I can only imagine that the annoying whistle that so many do during breaststroke events is also some attempt to increase the pace of a swimmer, thus trying to control a race from deckside.
If those certain (lets call them) "swim fans" have a knowledge of the clock; does that make their actions unethical/illegal?
I think if you are going to stick with 100s, you should do something other than straight intervals. We did 20 X 100 (10@1:25, 10@1:15) the other day and that was really grueling. I agree you should toss in a 4 X 400 or 5 X 300 set also on a faster interval.
Donna - enjoyed your picture and article in the lastest USMS Swimmer mag.
I've seen this in one form or another at every meet I have attended.
Here is a link from USA swimming regarding this rule and the interpretation.
SW 10.15 interpretation
Seems to be directed more at using devices to aid in pacing.
Gross, don't do it, distance is disgusting.
Sprinters rule.
AJ
I am thinking about swimming a 1500m in an upcoming meet and am wondering what sort of sets I can swim to see what pace I can hold for that distance. Tonight we had a 12x100 set on 1:50 and I expanded it to 15x100 and came in on 1:35 on average. A coach I was talking to recently said that what one could do with 15s rest in a set like that you could likely do in a race at a meet. I am not quite so sure, 15s seems like a lot of rest. On the other hand the set wasn't that hard to complete and I had plenty left at the end. I was just concentrating on technique and getting 5m off every wall. If I actually held 1:35 that would be 23:45, which would be two minutes faster than the last time I swam it, two years ago, and I would feel really good about that, I was actually just aiming to go under 24:30, which would be a minute off my PB, which I did three years ago. It would also beat my secret nemesis' time... :D Which is the only reason for swimming such an insanely long race!
Any other suggested interval sets to gauge likely meet time? The thing that really gets me is having to swim without the pace clock and having to do 60 lengths before finding out if I hit my goal pace or not! Every 1 sec variance per 50m translates to 30s over 1500, which is both exciting and scary!
