So I'm nearing the end of my second season of open water swimming, and regardless of whether I ever get better or not, I'm hooked. I love the scenery, I love the challenge, and I love the feeling of being able to move freely in large bodies of water.
But. . . I would also like to get better. My race times haven't shown significant improvement. Where conditions are calm with little current, my 100 pace was at 1:28 for the first race I swam last year and 1:28 for the most recent such race I swam this year. I'm guessing my swim workouts need a change up to make progress here.
Initially my goal was getting over the mental barrier of swimming longer distances so my workouts (4-6 times per week) have been full of yardage, but little in the way of drilling or intervals.
Typical workouts include about 8 500's with an easy 50 in between each or sometimes I do a pyramid by 100 up to 500 and then back down with a kick set or pull set afterwards. At least twice a week, I do a long non-stop swim of 4K or so. Clearly, I haven't put much rhyme or reason into yet. What's worked for the folks who have improved in their 100 pace on long swims? I would love to get mine under 1:20.
Parents
Former Member
I just finish up Madison open water swim and was sad that my time did not get much better. So I started doing some cross training. Running and ridding my bike. I guess I will see at the next one if it worked or not but I feel like I swim so much stronger. I can go a so much more distance then before. I know it sound crazy but I will swim a mile or two in the pool and then run a mile or bike some at home. My client that is a head trainer for a gym said that it would help. I would trust her because she dose half Ironmans she is a fast swimmer her self.So guess only time will tell if she is right or not.
I just finish up Madison open water swim and was sad that my time did not get much better. So I started doing some cross training. Running and ridding my bike. I guess I will see at the next one if it worked or not but I feel like I swim so much stronger. I can go a so much more distance then before. I know it sound crazy but I will swim a mile or two in the pool and then run a mile or bike some at home. My client that is a head trainer for a gym said that it would help. I would trust her because she dose half Ironmans she is a fast swimmer her self.So guess only time will tell if she is right or not.
