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
Do eye closed swimming to make sure your going straight. Practice sighting every 3rd or 4th length (60-80 strokes).
Of course. Terry, how's your OW technique? (How does your OW 1500 compare to a pool 1500?) You need to be sure that you don't make your course longer than it has to be by weaving. But you also have to minimize sighting, which slows you down at least a tiny bit no matter how efficiently you do it, because it requires a less-than-perfect head position. Work on a sighting technique that involves just the barest head lift as you breathe, and then use it sparingly. I prefer bilateral breathing because it keeps me going straighter but if it's awkward for you just work on keeping straight while breathing to only one side. Also, if your vision isn't that great consider corrective goggles. The improved clarity is worth it for me when I am just getting a fleeting glimpse to keep myself on course.
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.
Respectfully, my opinion would differ. If I were advising someone who said, "I can swim a sub 20:00 1500 but I would really like to go under 1:00 for 100," I would absolutely advise switching to a six-beat kick for the shorter race. But if a two-beat kick works for you most of the time, it's probably your best kick for 1500, especially if you are going to follow up that 1500 with a 40K bike and a 10K run.
Do eye closed swimming to make sure your going straight. Practice sighting every 3rd or 4th length (60-80 strokes).
Of course. Terry, how's your OW technique? (How does your OW 1500 compare to a pool 1500?) You need to be sure that you don't make your course longer than it has to be by weaving. But you also have to minimize sighting, which slows you down at least a tiny bit no matter how efficiently you do it, because it requires a less-than-perfect head position. Work on a sighting technique that involves just the barest head lift as you breathe, and then use it sparingly. I prefer bilateral breathing because it keeps me going straighter but if it's awkward for you just work on keeping straight while breathing to only one side. Also, if your vision isn't that great consider corrective goggles. The improved clarity is worth it for me when I am just getting a fleeting glimpse to keep myself on course.
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.
Respectfully, my opinion would differ. If I were advising someone who said, "I can swim a sub 20:00 1500 but I would really like to go under 1:00 for 100," I would absolutely advise switching to a six-beat kick for the shorter race. But if a two-beat kick works for you most of the time, it's probably your best kick for 1500, especially if you are going to follow up that 1500 with a 40K bike and a 10K run.
