I started swimming in January. Adult, no previous swim experience. Practiced religiously 2-4x per week. Learned everything from Total Immersion online course and many different free YouTube videos. Couldn't make it down and back (25yd) without being completely gassed when I first started.
My pool workouts are now around 2-3k yd. and OWS workouts are 3-4k. I've improved tremendously without a coach in a fairly short amount of time. I don't need any metrics to know that what I'm doing is working. I'll eventually plateau without video analysis or a coach in the future I'm guessing.
Regardless, I feel like I'm at the point where I've crossed the first bridge (having confidence to finish a half or full IM). Now, I need help understanding what to make of my times/metrics and how I should be using available data to cross the next bridge (improving performance).
I usually start with a 400 yd warm-up, which for me, is pretty comfortable around 2:00 to 2:05 per 100. My fastest all out 100 yd in a 25 yd pool, not flipping underwater, haven't learned that yet, is 1:29.
I typically average 20 to 21 strokes per minute (Garmin, is that one or both arms?) and my SWOLF averages roughly 38-40. I did a quick Google search of "good SWOLF scores," which showed that anything below 40 is "exceptional, phenomenal, etc." I know I'm nowhere near whatever that level is, so does that mean SWOLF is even a worthy metric?
To summarize, here are my questions:
1. Is tracking SWOLF an effective data point for performance improvement?
2. If not SWOLF, then what should I be looking at for tracking purposes?
3. I don't use a HR monitor in the water. Any value in using a HRM for swimming to track HRM vs. effort (similar to running)?
4. If not SWOLF or another metric, is it as simple as doing occasional pool or open water time trials to gauge improvement, similar to an FTP test?
5. Anything else I'm missing?
Thank you guys, much appreciated.
My pool workouts are now around 2-3k yd. and OWS workouts are 3-4k. I've improved tremendously without a coach in a fairly short amount of time. I don't need any metrics to know that what I'm doing is working. I'll eventually plateau without video analysis or a coach in the future I'm guessing.
Regardless, I feel like I'm at the point where I've crossed the first bridge (having confidence to finish a half or full IM). Now, I need help understanding what to make of my times/metrics and how I should be using available data to cross the next bridge (improving performance).
I usually start with a 400 yd warm-up, which for me, is pretty comfortable around 2:00 to 2:05 per 100. My fastest all out 100 yd in a 25 yd pool, not flipping underwater, haven't learned that yet, is 1:29.
I typically average 20 to 21 strokes per minute (Garmin, is that one or both arms?) and my SWOLF averages roughly 38-40. I did a quick Google search of "good SWOLF scores," which showed that anything below 40 is "exceptional, phenomenal, etc." I know I'm nowhere near whatever that level is, so does that mean SWOLF is even a worthy metric?
To summarize, here are my questions:
1. Is tracking SWOLF an effective data point for performance improvement?
2. If not SWOLF, then what should I be looking at for tracking purposes?
3. I don't use a HR monitor in the water. Any value in using a HRM for swimming to track HRM vs. effort (similar to running)?
4. If not SWOLF or another metric, is it as simple as doing occasional pool or open water time trials to gauge improvement, similar to an FTP test?
5. Anything else I'm missing?
Thank you guys, much appreciated.