I live in Honolulu, and have been an open water swimmer for years. I greatly prefer swimming 100s, 50s and 200s. When I was a "real" swimmer 25 years ago, my races were 100 free, 100 back and 100 fly. However, there are few masters meets options here, and most if not all of the swimming races are open water. Too bad that all the open water races are longer than 200 meters (ha ha). Becasue I love swimming, I have tortured myself into getting into shape for 1 to 3 mile open water races here. Over the past several years, I've had 4 shoulder surgeries. I came back from 1-3 fairly easily. I got back in the water from the 4th surgery 2 years ago. But this time I have not been able to get my aerobic capacity up to where I could do 8 or 10 500s at a good pace/// and because I haven't been able to do that, my open water swimming now stinks. I just hate swimming 400s and 500s. Swimming a hard set based on 100s is what I really like to do.
Can anyone suggest ways I can prepare for open water races without the boredom and monotony of swimming endless pace 500s?
Another set that I like to do is a ladder
100 @ 1:35
200 @ 3:00
300 @ 4:15
400 @ 5:30
400 @ 5:25
300 @ 4:10
200 @ 2:45
100 @ 1:20
sub total 2000 yards
With a 1000 warm-up
and a 200 warm-down
Total 3200 yards in about an hour.
Again, like Ken said, a fast set that goes by quickly. Adjust the time intervals to your needs. I and two guys I swim with did this the other morning. Fast and done.
Animal
Another set that I like to do is a ladder
100 @ 1:35
200 @ 3:00
300 @ 4:15
400 @ 5:30
400 @ 5:25
300 @ 4:10
200 @ 2:45
100 @ 1:20
sub total 2000 yards
With a 1000 warm-up
and a 200 warm-down
Total 3200 yards in about an hour.
Again, like Ken said, a fast set that goes by quickly. Adjust the time intervals to your needs. I and two guys I swim with did this the other morning. Fast and done.
Animal
