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2006-03-07 2:35 PM

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Subject: Advice for Swimming Plateau?
So, I first started swimming last June and couldn't even make it 50m without stopping to rest.  It was ridiculous.  So, I took swim lessons at my local pool and made drastic improvements.  By the end of the summer, I was swimming 900m non-stop (a big deal at the time!) and up to a mile in total.  I've really worked hard in the off season and can now fairly easily swim about 2000/2100 yards non-stop.  However, I'm not very fast.  I average anywhere from 2:15 to 2:30 per 100 yards.  When doing intervals, my 50 yard splits are usually anywhere from :55 to :59.  So, my question is... Am I just expecting speed too soon?  Should I just be patient and keep working at it?  Or, would I benefit from further lessons to perfect my technique?  Even if my technique is good, is it possible that I'm just not strong enough or fit enough to go much faster?  I think I may just be spoiled by seeing such drastic improvements and am now getting frustrated by the lack of improvement.  Thoughts?


2006-03-07 2:43 PM
in reply to: #363399

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Crystal Lake, IL
Subject: RE: Advice for Swimming Plateau?

I can't help, but I can second your post.  I've experienced almost the exact same learning curve you have, although I started in Oct and my "lessons" have come only from research and reading BT.  I'm at the exact same times you are and I'm wondering if I would have to devote more time than I really want to to get much faster, or if the speed will come with time.  Right now I'd say I have deceptive speed.  I look a lot faster than I am.

Thanks for starting this, I can't wait to see some of the responses.

2006-03-07 2:49 PM
in reply to: #363399

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Subject: RE: Advice for Swimming Plateau?
I'm not a swimming expert by any means, so read at your own risk. If you haven't taken a week to taper, you may want to consider a significant cutback in your exercise routine for a week to allow your body to recover from the months of work that you have been putting in. I know that I seem to come back from an occasional taper week and notice great improvements almost immediately after allowing my body the chance to get used to pushing again. That is what I have done in the past.
2006-03-07 2:56 PM
in reply to: #363408

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Subject: RE: Advice for Swimming Plateau?

that's about where I am now too.

My swim workouts have been incorperating speed work and I've noticed that my 50 yrd times droped fast and then leveled out, but my 100 yrd times are now following the same curve. So I might be noticing little improvment in my 50 ytd time, but I'm beginning to be able to hold that pace longer and longer, so my splits for the 500 and 1000 are steadily leveling out and I'm getting more consistant.

So assuming your form is correct, start doing some speed work on the short distances and work on increasing the distance of those sprints. Ladders and negative splits work quite well. Ladders are when you go like 50, 100, 150, 200, 150, 100, 50. Build and come back down. Negative splits would be swimming the first 25 at a brisk pace, pushing off the wall on your turn and sprinting back. Or do one lap quick and go immediately into a sprint lap. I'm a big fan of doing speed work after putting in a long set, so my arms are well warmed up and somewhat fatigued. The last few sprints I do usually suck pretty bad and I'm hurting from the effort, but I have been slowly getting faster.

If you happened to invest in a Silver Membership (or gold membership), Mike has some really good swim workouts that focus on this sort of thing.



Edited by vortmax 2006-03-07 3:00 PM
2006-03-07 2:58 PM
in reply to: #363399

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Not a Coach
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Subject: RE: Advice for Swimming Plateau?
If your pace is 2:15-2:30, you probably still have some more technique work to do.  Also, it looks like you are swimming 1-2x/week.  If you really want to see improvement start swimming 4-5x/wk.  So do a lesson or get coaching 1x/wk maybe for a month or 6 weeks and then swim another 2-4x/wk.  Join a masters class if possible.  I promise you'll be faster soon.
2006-03-07 3:48 PM
in reply to: #363399

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Expert
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Subject: RE: Advice for Swimming Plateau?
You still have a form and technique problem with those times. Chances are your balance isn't very good, probably dragging your legs. You don't need to be very strong to get to 2 minutes per 100 sustained. I'd focus more on technique, order the TI DVD and do the balance drills for example. I swim sustained at a 1:50 per 100 pace and I connsider myself to be technique deficient as well.


2006-03-07 9:59 PM
in reply to: #363399

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Subject: RE: Advice for Swimming Plateau?
I would incorporate some speed work. The body will adapt very quickly. If you have been swimming long and slow then that is what you will swim long and slow. If you incorporate some sprint work you will see a difference. Don't sacrifice technique for speed. If you find your technique is suffering take a break and keep working at it.
2006-03-08 9:07 AM
in reply to: #363399

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over a barrier
Subject: RE: Advice for Swimming Plateau?
You need more pool time, imo. Try adding more speed work, I actually never see Tri guys doing speed work in the pool...

Just an example for a speed set to try during your normal swim

10 X 25 (Hard, balls to the wall) 10 secs rest in between

That should help with increasing your turnover...when that seems easy (easy is relative), change it to 10 X 50 with 10 secs....





2006-03-08 9:41 AM
in reply to: #363399

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Subject: RE: Advice for Swimming Plateau?
Related question from your experience - to get to where you are, how many times a week did you swim and for how many months? I am at your beginning stage and need some perspective on when to see endurance improvements!!
2006-03-08 10:01 AM
in reply to: #363399

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Subject: RE: Advice for Swimming Plateau?
There are a lot of good points in the above posts. From my personal experience, I'd encourage you to be patient. I had a "plateau problem" myself for a while, but lately all the pieces have started to come together. While I'm still not going to impress people with my speed, as of late I've gotten a bit quicker with less apparent effort -- it's a good feeling!
2006-03-08 10:15 AM
in reply to: #363488

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Subject: RE: Advice for Swimming Plateau?
us50090 - 2006-03-07 4:48 PM

You still have a form and technique problem with those times. Chances are your balance isn't very good, probably dragging your legs. You don't need to be very strong to get to 2 minutes per 100 sustained. I'd focus more on technique, order the TI DVD and do the balance drills for example. I swim sustained at a 1:50 per 100 pace and I connsider myself to be technique deficient as well.


i agree with this post regarding your plateau in times. you really havent been swimming for very long so your first drastic drop in times are probably due to swimming specific aerobic activity. i would say the best way to improve (without seeing your stroke first hand) is to get advice on your technique from a coach or another swimmer. they will be able to pinpoint areas in need of improvement right off the bat and little changes can lead to drastic drops. also, if you are really gung-ho about improving your swimming you need to put a lot of time into it as others have said. 4-5 days a week is a good place to start. it is a lot of time, but its really the only way to get the type of improvement you are looking for. good luck. cheers.


2006-03-08 12:56 PM
in reply to: #364063

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Subject: RE: Advice for Swimming Plateau?

Bcozican - 2006-03-08 9:41 AM Related question from your experience - to get to where you are, how many times a week did you swim and for how many months? I am at your beginning stage and need some perspective on when to see endurance improvements!!

 Like I said, I started swimming in late June and probably put in about 2-3 times per week June-Aug.  Then, Sept-Dec I only got to the pool about once per week.  Jan/Feb I've put in a solid two times per week.

 Thanks to everyone for their advice!  I'd love to swim 4-5 times per week, but it's a little tough right now.  Once our park district pool opens (late May/early June), it's only a half a block from my home, so I'll be able to swim at least 4 times per week.  Can't wait!

2006-03-08 2:18 PM
in reply to: #363399

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Subject: RE: Advice for Swimming Plateau?

Lots of good advice here.  I've been swimming at least 3 times a week since October and I've hit that plateau.  My paces are consistently around 2:15/100 on longer sets 2:05/100 on shorter ones.

I know I've got issues with form, and I'm working on that.  It does get frustrating though, because I've seen significant impreovement in my other disciplines.  

Anyone have any ideas on how to "shorten" that learning cureve or plateau??

 

2006-03-08 2:25 PM
in reply to: #363399

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Subject: RE: Advice for Swimming Plateau?
Join a Masters team or get some lessons from a good coach. Chances are your limiting factor is technique-related, and having an experienced set of eyes help you will give you the most improvement
2006-03-08 3:13 PM
in reply to: #363399

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Subject: RE: Advice for Swimming Plateau?
The whole notion of being on a plateau you can't escape from can be maddening, and that's exactly what swimming is like. It's counter-intuitive what you need to do, you feel like you will never figure it out. And then all of a sudden, a flash of insight, and you are at a new plateau (well in the beginning you don't think it of it as a plateau but it will soon be one). One thing is for sure: you need to seek new insights all the time. Keep doing the same thing, it won't come to you. Swimming is searching for answers. I am a visual learner so I tend to look at a lot of video on the swim sites: what is Ian Thorpe doing that I am not? (don't answer that)
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General Discussion Triathlon Talk » Advice for Swimming Plateau? Rss Feed