Welp...I hit the pool today

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2012-03-08 10:45 AM

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Subject: Welp...I hit the pool today

Swam in an organized fashion, in a lane, for the first time in maybe 10 years. I never was a competitive swimmer, just always a waterbug. After all the reading and video-watching I've been doing on here, I was kind of able to feel right away what probably needs work. My pull feels lousy, I think that's the main thing. Entry feels good, body rotation feels ok, kick rhythm is all over the place (no rhythm!) and need to work on breathing on the left side. I tend to swallow water on the left side but breathe big and confidently on the right. 

I clocked myself doing 100 yards at 1:44. Those tiles on the pool bottom looked like they were going by awfully slowly. LOL!

Good news is, I get two free coaching sessions with enrollment at this gym! I'm excited to have a coach watch me and advise me on my stroke. I am going to ask if they can make a video of me...I've been really eager to see what I look like flapping around. 

I know it's different for each individual, but is there a 100-yard time that would be considered a good time that I should aim for? I'm 31, 5'6", 125 lbs, female, out of cardiovascular shape and just getting started with tri training for my first sprint in August.

2012-03-08 10:49 AM
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Subject: RE: Welp...I hit the pool today

that depends on how good you want to do in your tri, but 1:44 isn't bad at all

2012-03-08 10:51 AM
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Subject: RE: Welp...I hit the pool today
1:44 isn't bad at all, If you could get to sub 1:30 that would be great.
2012-03-08 10:53 AM
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Subject: RE: Welp...I hit the pool today
Heck I have been training the swim for about a year and I am still not that fast..................adult onset swimmer.
2012-03-08 10:57 AM
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Subject: RE: Welp...I hit the pool today

I'd say 1:44 is a damn good start!  Many, many people aren't even able to go 100 yards first time out, let alone come in under 2 minutes.  If you're there now, shoot for maintaining that pace for say 500 yards, say 4 weeks from now.  I would say in a few months time, your 100 yard interval sets could be at 1:45 (set of 5).

If you get good pointers from your coaching sessions you're looking quite good actually.

2012-03-08 10:59 AM
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Subject: RE: Welp...I hit the pool today

Congrats on getting back in the pool.  

2012-03-08 11:18 AM
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Subject: RE: Welp...I hit the pool today
I would echo the " 1:40's " is great to start.  I swam today and did 4 x 100 intervals , first was 1:40 and the remaining 3 were around 1:46 and I was working hard.  I could use some coaching no doubt.  If you are in the 1:40's first time in the pool you have agreat base point to go from.  Good for you!
2012-03-08 11:19 AM
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Subject: RE: Welp...I hit the pool today
reecealan - 2012-03-08 10:57 AM

 If you're there now, shoot for maintaining that pace for say 500 yards, say 4 weeks from now.  I would say in a few months time, your 100 yard interval sets could be at 1:45 (set of 5).

I think that sounds like a good goal to shoot for. I was pretty winded after the 100 so hopefully just time spent in the water will help with that!

2012-03-08 1:55 PM
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Subject: RE: Welp...I hit the pool today
Great job!!  I only wish I had 1:40 100s...
2012-03-08 3:08 PM
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Subject: RE: Welp...I hit the pool today

PESawyer - 2012-03-08 11:18 AM I would echo the " 1:40's " is great to start.  I swam today and did 4 x 100 intervals , first was 1:40 and the remaining 3 were around 1:46 and I was working hard.  I could use some coaching no doubt.  If you are in the 1:40's first time in the pool you have agreat base point to go from.  Good for you!

 

Thanks!

When you do 4 x 100 or 5 x 100, do you typically rest for 10 seconds? 20? I was just kind of screwing around today and swimming laps without counting them, except for when I timed my 100. I'd like to swim intervals with purpose though.

2012-03-08 4:06 PM
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Subject: RE: Welp...I hit the pool today
Neek-neek - 2012-03-08 1:08 PM

PESawyer - 2012-03-08 11:18 AM I would echo the " 1:40's " is great to start.  I swam today and did 4 x 100 intervals , first was 1:40 and the remaining 3 were around 1:46 and I was working hard.  I could use some coaching no doubt.  If you are in the 1:40's first time in the pool you have agreat base point to go from.  Good for you!

 

Thanks!

When you do 4 x 100 or 5 x 100, do you typically rest for 10 seconds? 20? I was just kind of screwing around today and swimming laps without counting them, except for when I timed my 100. I'd like to swim intervals with purpose though.

It really depends on your fitness level as to how much rest you should have after each subset.  In other words how did you feel after your timed 100?  Did you feel ready to start again right away?  Did you give it everything you had to get that 1:44?  You should feel winded but not like you want to die.  Rest long enough to feel like you could go back and swim the same pace again.  The goal is to swim all your subsets at about the same pace.  If you can't, you are going too fast. 

As an idea, this morning I swam 10 x 100 at 1:25 with 20s rest.  In an all out sprint I can probably swim 100 faster, but I can't maintain that speed over the course of multiple repeats.

I'm sure there are some great books/training plans/coaches out there that can offer some great swim workouts and I for sure am  not one of them.  Just thought it might give an example.

P.S. If you can maintain that 1:44 over the course of a sprint race you would most likely be in the middle of the pack coming off the swim!  Nicely done for your first time out!  

2012-03-08 4:22 PM
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Subject: RE: Welp...I hit the pool today
I like to do my 100 sets on the 1:40 - meaning I start a new set every 1:40. It motivates me to finish in 1:25 so I can rest for :15. By set 13 or 14, my times are closer to 1:30, so my rest is shorter. I find it keeps every lap focused and on point when I know a lazy turn or easing up a bit will cost me 3-4 seconds of rest. That extra 3-4 seconds sometimes seems sent from the heavens.
2012-03-08 4:58 PM
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Subject: RE: Welp...I hit the pool today

rbishop01 - 2012-03-08 10:53 AM Heck I have been training the swim for about a year and I am still not that fast..................adult onset swimmer.

X2, only for me its a year and a half.

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