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
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.
Bullocks. warm up well and go for 1:15s. Set the pace from the start. DON'T go in there with a "can't do" attitude - sounds like you've already psched yourself out. focus on technique and holding form throughout all 20. if you're having trouble towards the end, really go for the 19th one - cause no matter what you do on that 19th one, that 20th one is still going to hurt.
I have good form in water and a 2 beat kick.
experiment with building up your leg strength. after my fastest 500, a fellow swimmer was floored w/ the kick he saw on my final 100. I pulled away with the "motorboat," as he put it, that I had back there. a two-beat kick saves energy, but you don't go anywhere, and you're still exhausted at the end from windmilling your arms. may as well kick more along the way and get just as exhausted at the end. thats my opinion at least.
have you been doing the same routine the last three years? maybe you need to switch things up a little bit. some other tips...
in the pool:
Rob has a great point about joining a team
do more fly and IM sets to work some more musles, build up fitness and get a more complete workout
SDK off the walls
bilateral breathing
experiment with race strategery
do some technique work (w/ a team and/or coach)
build up a good base now; then add 1 extra practice a week for the first 3-4 months of 2008
out of the pool:
crosstraining - start running or biking. be careful if you start playing hockey :doh:
nutrition - watch what you eat, and eat things you can use in practice for energy
dryland - are you doing any stretching, yoga, med ball, exercise ball stuff?
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.
Bullocks. warm up well and go for 1:15s. Set the pace from the start. DON'T go in there with a "can't do" attitude - sounds like you've already psched yourself out. focus on technique and holding form throughout all 20. if you're having trouble towards the end, really go for the 19th one - cause no matter what you do on that 19th one, that 20th one is still going to hurt.
I have good form in water and a 2 beat kick.
experiment with building up your leg strength. after my fastest 500, a fellow swimmer was floored w/ the kick he saw on my final 100. I pulled away with the "motorboat," as he put it, that I had back there. a two-beat kick saves energy, but you don't go anywhere, and you're still exhausted at the end from windmilling your arms. may as well kick more along the way and get just as exhausted at the end. thats my opinion at least.
have you been doing the same routine the last three years? maybe you need to switch things up a little bit. some other tips...
in the pool:
Rob has a great point about joining a team
do more fly and IM sets to work some more musles, build up fitness and get a more complete workout
SDK off the walls
bilateral breathing
experiment with race strategery
do some technique work (w/ a team and/or coach)
build up a good base now; then add 1 extra practice a week for the first 3-4 months of 2008
out of the pool:
crosstraining - start running or biking. be careful if you start playing hockey :doh:
nutrition - watch what you eat, and eat things you can use in practice for energy
dryland - are you doing any stretching, yoga, med ball, exercise ball stuff?
