technique over power in distance events?

This is good advice. A fairly recent post here provides good info on the T30 test and how to use it. forums.usms.org/showthread.php I believe Maglischo says in his book that there is really very little difference between a T20 and and a T30. Some even suggest a T10 is enough. I think rtodd's 1000 swim might good enough. He swam a 1000 in 18:10. If it was a best effort that is a 1:49 interval for the 100. That suggests to improve his aerobic threshold he should swim repeat 100s in practice on a 1:50 interval. In six months he might be able to drop that five seconds, etc. Six months to go from 10 x 100 on 1:50 to 1:45? Really?

Six months to go from 10 x 100 on 1:50 to 1:45? Really? Well...maybe? We know rtodd has good speed from his 50 and 100 times. He hasn't trained like this yet. So I figured he might be able to improve fairly quickly initially. But maybe not. It did take me about a year to drop 5 secs on my 100 repeats. Maybe he stays at 1:50 and the times just get faster per 100 until he can take 5 secs off the interval.

I did a 10x100 today and struggled. I started at 1:30 and fell off to 1:40 by the tenth on a 2 min interval. Just didn't have it...long week. Getting back to this T20 thing. I will try the 1:50 interval and see what happens. What should I try to come in at? should I try to hold 1:30 to start? 1:40? 1:45?

This is good advice. A fairly recent post here provides good info on the T30 test and how to use it. forums.usms.org/showthread.php I believe Maglischo says in his book that there is really very little difference between a T20 and and a T30. Some even suggest a T10 is enough. I think rtodd's 1000 swim might good enough. He swam a 1000 in 18:10. If it was a best effort that is a 1:49 interval for the 100. That suggests to improve his aerobic threshold he should swim repeat 100s in practice on a 1:50 interval. In six months he might be able to drop that five seconds, etc. When I first read this I thought you were talking about his taking 5 seconds off his 1000 free time; now I realize you are speaking about rtodd's 100 repeat times. But even with that, I think because he is already swimming a 1:03 100 free, he is very capable of doing a 1:35 interval or less. Even if he were to repeat hundreds by swimming them in 1:20; that gives him 15 seconds rest. Not sure if he can hold 10 of them, but I'll bet you he could 6. There is no doubt that by swimming repeat 100s on a challenging interval, rtodd will be pulling down a 16 minute 1000 in 6 months, or better.

I did a 10x100 today and struggled. I started at 1:30 and fell off to 1:40 by the tenth on a 2 min interval. Just didn't have it...long week. Getting back to this T20 thing. I will try the 1:50 interval and see what happens. What should I try to come in at? should I try to hold 1:30 to start? 1:40? 1:45? So you were coming in on 1:30 and repeating every 2 minutes? In other words swimming a 100 Free every 2 minutes but actually completing the swim in 1:30, thereby affording yourself 30 seconds of rest each time. I would advise you not to worry about your actual swim time. Swim at a comfortable pace...not a sprint but not an exaggerated slow stroke either. Choose an interval that you can handle and slowly work on decreasing your interval time. For instance, lets say that you can swim a 10 x 100 on 2:00. After doing this for a week or so try taking 5 seconds off of that interval time. Now you would be swimming a 100 every 1:55 as opposed to every 2:00.

So you were coming in on 1:30 and repeating every 2 minutes? In other words swimming a 100 Free every 2 minutes but actually completing the swim in 1:30, thereby affording yourself 30 seconds of rest each time. I would advise you not to worry about your actual swim time. Swim at a comfortable pace...not a sprint but not an exaggerated slow stroke either. Choose an interval that you can handle and slowly work on decreasing your interval time. For instance, lets say that you can swim a 10 x 100 on 2:00. After doing this for a week or so try taking 5 seconds off of that interval time. Now you would be swimming a 100 every 1:55 as opposed to every 2:00. rtodd said he has done 10 x 100 on 2:00 before and holding 1:30 (30 secs rest). Not today but we all have off days! rtodd - I suggest you try the 1:50, and ease up a bit. You will probably not be able to do 10 @ 1:30 with 10 secs less rest per 100. Shoot for the first few around 1:35-1:40. See how the first five feel and go from there. If you can hold 1:35 for 10 100s on 1:50 you're doing pretty well. Tell us how it goes the next time.

I made most of my transition from outright sprinter towards middle distance (freestyle) by myself and it was this funny little paceclock that fastened on the outside of my goggles (by suction) facing in (in corner of lens) that finally allowed me to really know what pace I was keeping for a set, and fine tune it up and down. I used to have one of those too. Eventually it flooded/battery died and it stared losing suction. Great for when you are in a facility that doesn't have a paceclock that you can sneak a peek at especially for splits (what I call "alligator flipturns" with eyes above waterline). I wear a wristwatch but it takes a few seconds to focus in on the time, not usable for splits. The 15" paceclock I bought is OK (about $150) but it needs some minor repairs right now and it's not very convenient to carry around with all my other stuff. I keep losing count of repeats/lengths without the devices. Back on topic, it does sound like work on pacing will help your longer events.

I have read that a good piece of data to have is your aerobic/anaerobic threshold pace, i.e. the pace that you can swim continuously (aerobically). This can be determined with a T20 or T30 swim. To be accurate you should avoid factoring in any end of swim sprints. Your distance swims will basically be at your threshold pace with some time taken off for a faster pace at the start and end. To improve your distance time you want to work on improving your aerobic capacity and, through technique improvements, the pace that you can swim at a given aerobic capacity. Trying to swim above your threshold pace, by definition will eventually result in deterioration of either technique or speed.

I'll try it next week. I will go on 1:50 and try to come in at 1:35 and see how it goes.

I wish I read your post before my workout. It would have motivated me to finish. Trying to go on 1:50, the first was a 1:30, the second 1:35, then I settled in at 1:40 for the next four. I had to take two minutes recovery, then I did the last four at 1:40. I couldn't go 10 in a row but I think I can do it if I keep trying. I can already tell that these workouts force me to really work on technique. I am finding that when I swim this tired, I am forced to pay attention to technique out of desperation and survival to make the interval. I just wasn't getting that with the longer rest. Thanks for the workout advice. I will be swimming the 50,100,200 and 500 in two weeks. Will post the times, good or bad.