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
Parents
Former Member
Even if the Masters group can't push you - swimming with a good coach could be very helpful. First - they can correct your stroke. Second - they can encourage you or push you when you need it. I'd just say that do not slow down because of other swimmers slower than you.
I think Ande makes an important suggestion. Examine and improve your stroke. Perhaps what will benefit you the most is a 5% improvement in stroke efficiency. Video tape your swims and take a good look at it. Try a swimming snorkel to improve stroke balance. Etc....
Most triathletes I know try to save their legs for the bike/run so you may not want to exert any more with your legs. But you may be dragging them too much. Maybe a reliable, smooth 2 beat kick is the answer.
Even if the Masters group can't push you - swimming with a good coach could be very helpful. First - they can correct your stroke. Second - they can encourage you or push you when you need it. I'd just say that do not slow down because of other swimmers slower than you.
I think Ande makes an important suggestion. Examine and improve your stroke. Perhaps what will benefit you the most is a 5% improvement in stroke efficiency. Video tape your swims and take a good look at it. Try a swimming snorkel to improve stroke balance. Etc....
Most triathletes I know try to save their legs for the bike/run so you may not want to exert any more with your legs. But you may be dragging them too much. Maybe a reliable, smooth 2 beat kick is the answer.
