So I have decided to focus on the 1500/1650, partly because I seem to have misplaced the three fast twitch fibers I once owned, and partly because guys named Smith are now swimming the 500 and even the 1000. Geek suggested that I build my endurance with dryland work, but unlike him I have a job and limited time to train, and I don't really want to give up pool time. Any suggestions?
Parents
Former Member
In my opinion, you need to establish practice sets that are challenging to you AND maintain your interest day to day - week to week-month to month etc., including some that you will use as Test Sets. The reliable Test Set that I utilize is swimming 2000 yards and determining my average pace per hundred . This gives me a solid baseline from which to measure my improvement.
Here are just a few sets I will do to train for the 1500 and Open Water Swims up to 6 miles:
1) 11-10-9-8-7-6-5-4-3-2-1 (subract 1:40 from overal time - this = 10 seconds rest per repeat). Goal is to maintain your goal pace depending where you are at for the season.
2) 30x100 maintain constant goal time and interval (resting no less than 5 seconds and no more than 10 -interval established before beginning set) Hold pace - Can descend the last 5 100's.
3) 5x25/5 + 2x50/5 + 100 + 200 + 300 + 300 + 200 + 100 + 2x50/5 + 5x25/5 (choose rest of 5 OR 10, starting after the first 100 )
4) 3x500/60 goal to hold race pace + sprint 100/5 plus sprint 2x25/5.
5) This could be a "Mix-Up Set" such as Pull,K,Fins etc. I chose to do this all kicking with long fins: 1650 holding set pace (get time)/ then 3x500 resting 20 seconds between each 500 + 100/10 + 50 (Get total time). Goal is to hold a set pace faster than the earlier 1650. For me I will do this again to obtain improvement. It was great for leg fatigue and mental concentration.
6) Did this once. Swam for 2 hours in pool hitting established pace. I did "touch and go" open turns at 100's to catch time. However, as a twist, I flipped just a little early every turn so that I did not use wall for push off and had to use legs efficiently to re-establish body position while maintaining pace.
The Best
Regina
In my opinion, you need to establish practice sets that are challenging to you AND maintain your interest day to day - week to week-month to month etc., including some that you will use as Test Sets. The reliable Test Set that I utilize is swimming 2000 yards and determining my average pace per hundred . This gives me a solid baseline from which to measure my improvement.
Here are just a few sets I will do to train for the 1500 and Open Water Swims up to 6 miles:
1) 11-10-9-8-7-6-5-4-3-2-1 (subract 1:40 from overal time - this = 10 seconds rest per repeat). Goal is to maintain your goal pace depending where you are at for the season.
2) 30x100 maintain constant goal time and interval (resting no less than 5 seconds and no more than 10 -interval established before beginning set) Hold pace - Can descend the last 5 100's.
3) 5x25/5 + 2x50/5 + 100 + 200 + 300 + 300 + 200 + 100 + 2x50/5 + 5x25/5 (choose rest of 5 OR 10, starting after the first 100 )
4) 3x500/60 goal to hold race pace + sprint 100/5 plus sprint 2x25/5.
5) This could be a "Mix-Up Set" such as Pull,K,Fins etc. I chose to do this all kicking with long fins: 1650 holding set pace (get time)/ then 3x500 resting 20 seconds between each 500 + 100/10 + 50 (Get total time). Goal is to hold a set pace faster than the earlier 1650. For me I will do this again to obtain improvement. It was great for leg fatigue and mental concentration.
6) Did this once. Swam for 2 hours in pool hitting established pace. I did "touch and go" open turns at 100's to catch time. However, as a twist, I flipped just a little early every turn so that I did not use wall for push off and had to use legs efficiently to re-establish body position while maintaining pace.
The Best
Regina
