Please help me get some swim speed

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2008-10-19 4:59 PM

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Subject: Please help me get some swim speed

I'm working toward my first IM next year and my big limiter is swim speed.  I've worked hard over the past several months and have definitely increased my endurance, but speed is not really coming.  I've taken a lesson and they said my stroke was pretty solid.  Any ideas?  Also, can anyone recommend a good speed oriented workout?  I've been doing a lot of longer stuff (200s-500s) but wonder if I should be doing shorter distances at a faster pace.  Thanks.

 

 

 

 

 

 

2008-10-19 5:33 PM
in reply to: #1752717

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Subject: RE: Please help me get some swim speed
98hogbay - 2008-10-19 5:59 PM

I'm working toward my first IM next year and my big limiter is swim speed.  I've worked hard over the past several months and have definitely increased my endurance, but speed is not really coming.  I've taken a lesson and they said my stroke was pretty solid.  Any ideas?  Also, can anyone recommend a good speed oriented workout?  I've been doing a lot of longer stuff (200s-500s) but wonder if I should be doing shorter distances at a faster pace.  Thanks.

 

IMO, speed in the water comes from a good technique, not a particular swim set.    That being said, I'm a big fan of 10~15 x 100s with 5 to 10 seconds rest between each 100. 

2008-10-19 5:45 PM
in reply to: #1752717

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Subject: RE: Please help me get some swim speed
I agree with Ohiost90---no "set" is going to bring you speed...  Speed comes from a faster turn over rate (think cadence with biking...).  Turn over rate is simply the speed of a complete stroke...of course just because you have a fast turn over doesn't mean you will have good speed if you throw your technique out the window (think spinning your wheels...).  Soooo with that said I would recommend throwing in some sets of 50's and 100's where you work on speeding up your turn over rate (obviously it's easier to speed up your stroke/kick for a "sprint" then to maintain it for a distance...).
2008-10-19 6:22 PM
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Subject: RE: Please help me get some swim speed

Water is a dense medium,  to truly get fast you need to improve your technique and efficiency of going through the water.  Sheer power, without tehnicque,  just wastes a disproportionate amount of energy. 

Focus on improving your efficiency before everything else.   Check out goswim.tv which has lots of videos and drills to improve your freestyle.

 Also,  I recommend "swim golf".  Swim 50m and count the number of strokes you take. Add this to the time it takes.    Then try and improve your score.    As your stroke improves, you can accomplish the same time or better time with less strokes.

 

2008-10-19 7:34 PM
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Subject: RE: Please help me get some swim speed

define 'pretty solid'... No matter how good your technique is, there is still room for improvement.

IMHO one guy watching you swim a few hundred meters one time can't really judge your overall stroke, especially when you start talking about IM distance.  It's very easy to tire out after 500 m, start dropping your elbow, or your core or your neck and wind up adding 30' per per hundred.

I'm not a fast swimmer, but I am getting faster.  The best thing I did was to join masters, go as often as possible and do whatever I can to make the intervals.  A good masters program should include a varriety of long and short intervals and some fast people to help mold your stroke into shape.

Other then that, before giving much more advice it would help to know what your current workouts are like as well as your current times.

2008-10-19 7:49 PM
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Subject: RE: Please help me get some swim speed

Increasing your stroke rate only increases speed if you maintain your stroke length. You must be aware of both, or you risk splashing about harder, but not going faster. As suggested above, golf will help.



2008-10-20 7:32 AM
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Subject: RE: Please help me get some swim speed

1st of all you need to swim more. According to your logs you avg 11K yds per month, that's not much. For IM training that's like the avg per week. Also you need to do efforts at higher intensity like tempo or threshold.

Many athletes only have one speed and they have trouble swimming faster because they don't push hard on training. You need to do a 1-1.5K yds Time Trial to define your threshold pace and do sets (short and long) at threshold and tempo pace.

2008-10-20 10:41 AM
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Subject: RE: Please help me get some swim speed
Get the book total immersion it will give you workouts to improve your efficiency, gliding and staying long while in your stroke. working on those attributes will make you faster while doing less work.

2008-10-21 11:06 AM
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Subject: RE: Please help me get some swim speed
amiine - 2008-10-20 7:32 AM

1st of all you need to swim more. According to your logs you avg 11K yds per month, that's not much. For IM training that's like the avg per week. Also you need to do efforts at higher intensity like tempo or threshold.

Many athletes only have one speed and they have trouble swimming faster because they don't push hard on training. You need to do a 1-1.5K yds Time Trial to define your threshold pace and do sets (short and long) at threshold and tempo pace.



Sounds like technique is not what's holding you back. You need to hit the pool more! I agree 11k should be your weekly volume (if not more)for an IM. I agree with the above post that most triathletes get in and swim one speed like they were out on a run. Part of the problem is you're not mixing up the intensity, but the bigger problem is that your not in the pool enough.

Good Luck!
2008-10-21 12:11 PM
in reply to: #1752717

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Subject: RE: Please help me get some swim speed
I've been told if I want to get faster I need to swim three to (ideally) four times per week.  I'm going to try this during the winter months and see how it goes.  Of course I'll be working on form and plan to play swim Golf and incorporate drills. 
2008-10-21 1:22 PM
in reply to: #1752717

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Subject: RE: Please help me get some swim speed
Try doing very short length sets with paddles and a pull buoy to work on sport specific strength.

25-50 yd repeats with 5 seconds rest. Gradually build up to 50x50. Repeats will help you maintain your form better than long 500,1000 or 1500 sets where you get tired, your form goes to crap and then you're swimming hundreds of yards with bad form. Use extra small swim paddles to get strength work, but reducing the risk of injury.











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