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Swimming speed breakthrough!
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 2008-08-27 4:11 PM |
Regular  102  Auckland, New Zealand |  Subject: Swimming speed breakthrough!OK, been swimming and doing OLY and SPRINT tri's for about 15 months now. Done a few ocean swims as well, you know, races up to 2.8km, longest at 5km. So endurance - not a problem. Aiming for 2 HIM's in December this year (we are in the southern hemisphere so that's our summer). When I started I did 100m in about 2:00 to 2:05. After about 6 months I got to 1:55 as my fastest, butt-kicking all out speed (not something I could maintain for longer than 100m!). Now, 15 months later I am swimming 1:50 consistently and could probably maintain that for a whole race, and my flat out 100m best time is about 1:44. I've watched the Total Immersion DVD's and joined a Masters swimming club, which is pretty casual once a week - and been moved by the coach from "fastest swimmer in the middle lane" into the "slowest swimmer in the fast lane". But the guys I swim with here in the fast lane can still kick my butt, including some swimmers who are very non-aero in their body shape, even more non-aero than me. Arrrggghhh! How do I break through? Coach is happy with my form, but I feel like I have plateaued in mny speed - some of these guys swim at 1:35 for 100m. Did anyone out there follow a similar path to me and if they did, please give me inspiration that one day if I keep following the coaches advice and putting in the km's (none of those confusing american mile things down here!) that I will suddenly have an "A-ha" moment and suddenly swim way faster???? Or will it just slowly continue down by 1-2 secs per 100m over each year... |
| 2008-08-28 2:09 AM in reply to: #1632916 |
Veteran 184 San Diego, CA | Subject: RE: Swimming speed breakthrough! Well first off your doing great, and remember like the other disciplines it all comes with time, distance and frequency. I keep reminding myself that about running. You’re doing all the right things. If you had some logs of your swim workout posted, it could help. Without seeing how frequently you swim, and the distances your swimming it’s hard to guess what you’re up to. Being in a masters group is one of the best ways to build some speed. Most of their workouts range from 1500 to 2500+ depending on the group and the lane you’re in. Since you have moved into the fast lane and are swimming with the quick folks, just keep pushing to stay with the guy in front of you. Push the sprints at the end of the workout hardest, as you will get the most benefit from them when you are already tired. Also ask the coach to check your stroke then. When you’re tired and pushing things is when your stroke will break down to its base form. The problems found then will be the most important issues to resolve. Keep your time on the wall to a minimum between sets, and push the group to reduce the set times if everyone’s heart rate is dropping to normal between sets. Beyond that, keep adding more distance and more swims per week. Keep after it and good luck. |
| 2008-08-28 12:02 PM in reply to: #1632916 |
Master 3546   Millersville, MD | Subject: RE: Swimming speed breakthrough! At those speeds, there's still a flaw in your form that your coach hasn't identified, or you have not corrected. |
| 2008-08-28 1:56 PM in reply to: #1632916 |
Expert 1083 The Woodlands, TX | Subject: RE: Swimming speed breakthrough! Like any sport you will go through periods (especially in the beginning) where you will see drastic changes and then they will taper off. I can't tell from your logs what type of swimming you are doing. Do you do any interval/speed work? You can't go faster without swimming faster. Normally I recommend endurance first, but you seem to have that down. Now is the time to add one speed workout in a week. You can try to hang on the feet in front of you or you can do an organized speed workout on your own. This is my personal favorite speed session. I got it out of triathlete magazine. I won't lie - it hurts if you're doing it right. But, it worked for me. Only do it once per week. Warmup M/S: 4*50 at 90-95% effort, 10-15 second break between 100 at 90-95% effort. Time on this should be the average 50 split from above *2 + 4 seconds (ie if you average 40 seconds / 50 you should swim the 100 on 40*2+2 = 1min24sec) 400. First 100 at 80-85% effort, last 300 VERY easy Rest 3 minutes Repeat the main set twice for a total of 3 iterations. Good luck! Edited by erin116 2008-08-28 1:57 PM |
| 2008-08-28 3:49 PM in reply to: #1632916 |
Regular 102 Auckland, New Zealand | Subject: RE: Swimming speed breakthrough! Great, thanks to all for the advice. I must start logging the workouts on here, but to be honest I find the BT logging system still a bit confusing to manage. But I will spend some time studying ti so I understand it. I suspect you are right about something wrong with the form, as I can see others who are not as fit as me (i.e. I can out run and out-bike them easy) blow me away in the pool. So maybe I will go for some one on one training on swim speed. And I like the speed workouts - will make sure I put one of them in the week! Cheers again. |
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