Swim: reached 2min/100m, what next?

1)  FWIW, I think Mike R recommends focusing mostly on technique until you get to 1:50/100m.  After that, swim lots.  http://www.d3multisport.com/articles/swimvolume.html

2) You don't need them for a triathlon.  But my opinion is if you want to swim, you learn to swim like a swimmer.  Learn flip turns.  They're not really that hard to do (at least with the poor technique I do them with).

U.S. Olympic Team Trials qualifying time is 51.59.  So that's something you can shoot for.

Truthfully, the goal on the swim is efficiency.  You need to be able to come out of the water ready to kill it on the bike.  If you can swim 12m/600 meters easily, then you are good to go for any sprint in the country.

TW 

Congrats!

Shoot for 19:30 for 1000 yds. I never stop having a faster goal for anything after I reach my current.

You reached the goal I have and the only one I haven't achieved this year. I still have over a minute to shave off to get to sub 20. It is a lot of hard work. You did amazing!

(1) swim lots

Are you doing sets and intervals or just a long straight swim?  If the latter, incorporate various sets into your training.  Swimming 1K 3 times a week isn't a good way to get faster.

And swimming is like golf.  You will ALWAYS be working on technique.

(2) do 'em or don't do 'em.  Yeah, there are no flip turns in (open water) tris.  But you also don't stop every 25 yds and start over, either.  I am a proponent of them if for nothing else than by doing them you feel more like a "swimmer".  But I wouldn't spend more than a few minutes a session trying to get them down.  Stop someone in the pool that looks good and ask if they'll give you a few pointers. 

A month ago, I was in your shoes.. so I'll share what worked for me.  

I was swimming around 2:00 or 2:02/100m for a good couple of months and couldn't get any faster.  A few weeks ago, I was fortunate enough to be the only person to show up to a tri club swim, so I had one-on-one coaching for a full hour.

The coach identified that my stroke was too streamlined.. too smooth.  I was very precise and averaging 18-19 strokes per 25m.  He told me to start turning over faster - and after a few trials, we found that 23 or 24 strokes per 25m was ideal for me.  Since then, my times have steadily dropped: Last week, I did 1500m in 29:05... and I'm not even doing that kind of turnover 100% yet (I'm taking it gradually, as I have had rotator cuff issues in the past). 

FYI - I don't do flip turns.  I find they actually slow me down because I'm too uncoordinated.. and the pool is often too busy - I don't want to kick someone that has come up right behind me. 

Anyway, if you have access to someone who can help you with your stroke, I'd highly recommend it.  Perhaps your Masters coach?  Sometimes it just takes another person's perspective to get things tweaked.

well done guncollector. my next advice would be as follows:

a) lose the guns

b) on a slightly more serious note - aim for 2mins per 100m at longer distances.  as you do that you'll get faster on the shorter distances. i managed 1.56 per 100m over a kilomtre yday so am very chuffed with myself

c) give the  flip turns a go. atm i'm managing turns at one end of the pool on longer swims, and hoping to increase that to turns both ends. still don't feel like i have enough oxygen to turn at both ends...yet! but you will notice the difference. you push out under your wake so you get faster. plus they look cool

d) lose the guns

well done! 

Thanks everyone for the great replies and related experiences.

I see that the "next step" isn't so much a "uniform" step, as a "tailored" one--where you refine what works for you.  That, and as previously stated, just a ton of time in the water.

1) Swim, like Chris M suggested, in sets that push you.

2) Turn over, if you've got good form.

3) Flip turns don't matter, but if you can do 'em, it's a better workout.

4) Add upper body weights (feel free to flame away, Johnny), they'll help.

BTW...I have the same issue.  My TI stroke length gets me through 25m in 14 strokes, breathing every 3.  But I'm faster at 16, breathing every 3/2 as needed.

No need to flame.  Just to point out that to keep on swimming will help a whole lot more.   

Yes! If you want to feel uncoordinated and goofy, no-wall flip turns are for you!

EEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

I'm glad you asked, because I'd like to clarify. It was a 1000m time trial (continuous swim). For my training purposes, I only consider important (perhaps incorrectly?) the pace you can hold over continuous 1000m+ distances.

Oddly enough, I've actually never done a 10x100m, and would be curious what pace I could hold swimming that. I'm guessing a 1:40-1:50 pace, given sufficient rest between sets--though I know I'd be dying after about the 5th repetition.

And, while we're on the topic of recommended sets. All my swim interval/set workouts have been 3~5x400m or 4~6x500m. So, at this point, should I start incorporation shorter sets or longer sets, or a combination of both?