As I've gotten more precise about measuring distances in open water, I've been shocked to find out how SLOW my open water practice pace is.
The problem is that I don't have a visual cue in open water for how fast I'm going. I swim with other people, but I don't have a consistent OW swim buddy who is near my pace.
A few data points:
In the pool, my long-distance cruise speed is about 1:50/100 yards. I can hold that for at least an hour.
My OW 1K race pace is in the 1:50s--high or low 1:50s depending on conditions and how the course is measured.
My OW practice pace is 2:00-2:10 (Yikes!)
Yesterday, I did an experiment:
OW practice swim with a friend who is close to my pace. We stayed together the whole time and varied the intensity of our practice. Our average pace was 1:55/100 yards.
After he left, I waited about 30 minutes for some other friends to arrive. I got back in the water with them. (We were all in the water together, but not swimming together.) I used the tempo trainer and set it at 1.1 sec/stroke (54 strokes/minute). In the pool, that setting would keep me in the low 1:50/100 range. The chop had died down, and I felt great. I was disappointed to find out that my average pace was 2:07/100 yards.
When I'm pacing off of someone, I can visualize exactly what it will take to pass them. I'm sure I get a little adrenaline boost from the competition, but that's not the main thing. When I see someone ahead of me, my body just knows what to do to pass them. I don't necessarily give it a big physical effort, I just concentrate on letting my stroke close the gap.
I wish I knew more people who swam at my pace and wanted to practice regularly in OW, but I have a hard time finding them. Most of the people who want to get out there regularly are slower triathletes.
So how do you guys pace yourselves if you don't have a buddy to pace off of? I'd be grateful for any suggestions.
i helped the local triathlon club put out 6 bouys 200m apart +/-1m with a row boat and GPS and there is 278m from the last bouy to the edge of the lake och and it's 200m out to the first bouy too.
I usually swim out to the first one with my watch running. check the time. anything under 3:00 and I am happy. I can then either swim 5x200 or 1000. if I stop at the 200's it's only long enough to look at my watch. if i swim a 1000 I only look at my watch at the end. the last 5 years I've been able to manage 1:30/100m in the lake. and in the pool I have been happy to swim under 1:20.
this spring something has clicked, I am healthy all my teammates are healthy and swimming fast. now I swim sets on 1:25. today i swam 4100m in the lake in 51:11 which is 1:15 /100m. I had a wetsuit and the wind wasn't that bad going into it, but it felt like I was riding waves coming back. I looked at my watch at 200, 1200, ~1500, 2400, 3200, 4000 and 4100
i helped the local triathlon club put out 6 bouys 200m apart +/-1m with a row boat and GPS and there is 278m from the last bouy to the edge of the lake och and it's 200m out to the first bouy too.
I usually swim out to the first one with my watch running. check the time. anything under 3:00 and I am happy. I can then either swim 5x200 or 1000. if I stop at the 200's it's only long enough to look at my watch. if i swim a 1000 I only look at my watch at the end. the last 5 years I've been able to manage 1:30/100m in the lake. and in the pool I have been happy to swim under 1:20.
this spring something has clicked, I am healthy all my teammates are healthy and swimming fast. now I swim sets on 1:25. today i swam 4100m in the lake in 51:11 which is 1:15 /100m. I had a wetsuit and the wind wasn't that bad going into it, but it felt like I was riding waves coming back. I looked at my watch at 200, 1200, ~1500, 2400, 3200, 4000 and 4100
