Hello all,
I'm new here and I have a question that I hope maybe someone could help me with. I've been finding it difficult to improve my swim splits over the longer distances. I've been trying for about 3 years now with minimal improvement. I can swim a sub 30 sec.-50 yards and a sub 1 minute in a 100 yards but cannot hold a fast pace over the longer distances. My best distance splits are:
500yds. = 6:18 (=1:15.7 per 100 yds.) - (pool swim)
1.5K = 22:10 (=1:21 per 100 yds.) - (open water w/wetsuit)
2.4 mile = 1:03:50 (=1:30 per 100 yds.) - (open water w/wetsuit)
I've been swimming 3-4x per week about 3,000-4,000 yards per day. Mostly sets like 20x100's w/10-15 sec rest and 10x200's w/20 sec rest and 5x400's w/30 sec rest. My 20x100's are average about 1:17-1:18 per 100 yards, and that's the fastest I can go and still do 20 of them.
I swim alone at the pool mostly and I don't lift weights much. I have good form in water and a 2 beat kick. Could it be a strength issue? I use paddles and the pull bouy occasionally. My main goal is to go sub 20 in 1.5K swim in open water, with a wetsuit. What workouts or things should I be doing to do this?
Thanks much for your feedback,
Terry
Something just doesn't add up. If you are that fast at 100-500 in a pool you should be a lot faster than 22m/1500 or 63m/2.4mi. with a wetsuit on. I do these tri swim leg times and couldn't get close to your 100-500 times. A couple of things might help.
Don't ever alternate breathe..a complete waste.
Do 1000's in the pool. Last one with a pull buoy always to simulate wetsuit.
Swim alone, makes you tougher.
Do eye closed swimming to make sure your going straight.
Practice sighting every 3rd or 4th length (60-80 strokes)
It's the bike and run that determines the winner, not the swim.
Finally, stay out of the 60-64 age group.
Something just doesn't add up. If you are that fast at 100-500 in a pool you should be a lot faster than 22m/1500 or 63m/2.4mi. with a wetsuit on. I do these tri swim leg times and couldn't get close to your 100-500 times. A couple of things might help.
Don't ever alternate breathe..a complete waste.
Do 1000's in the pool. Last one with a pull buoy always to simulate wetsuit.
Swim alone, makes you tougher.
Do eye closed swimming to make sure your going straight.
Practice sighting every 3rd or 4th length (60-80 strokes)
It's the bike and run that determines the winner, not the swim.
Finally, stay out of the 60-64 age group.
