uncle_evan wrote:
Devlin wrote:
uncle_evan wrote:
Can someone give me an idea of where i'm at, I know im a shitty swimmer but i need to know where im at on a technique vs. yardage scale if you know what I mean.
I swim 2-3 times a week, 4000- 6000/m max. I can bang out 1;36/100's maybe 10 times. A sprint tri would be 12;45 to 13;15 for 750m... obviously I need to swim a lot more, but do I have some 'technique' that if I do increase my yardage for better 'fitness' that I will see decent gains?
It depends on your workouts. Your average sprint tri pace is 1:45, and you can hold 1:35 for 1000m with rest in a pool. Suggests you need more time doing intervals and threshold work.
And holding 1:45 race pace is not that bad, but definitely room for improvement.
John
so what should 2 or 3, 2000/m workouts look like, not a complete breakdown, but say m/f or m/w/f which day(s) should be threshold and intervals and what percentage of the workout should be threshold or intervals. I do lots of 250m or 500m repeats right now... and some 100/m intervals and 50/m intervals.
One day of threshold, one day of intervals, one of more distance work, 2-4k per workout. You can add some of each to every workout, but keep the main emphasis on each one. Keep your intervals faster than race pace with longer rest to make each one, and intervals nearer race pace, on shorter rest.
So, a sample interval workout might be:
4x100 SKIP (Swim, kick, IM, Pull) warmup
10x100 under 1:30, rest :45.
5x100 on 2:00
2 x (4x50 pull, focus on early catch)
3x 100 warmdown
If you make the 10x100 easily, the next time around make it 1:25 as a goal pace, same rest. If you can't make it, up the rest period a bit.
Read through the fishtwitch threads, workouts in a binder, etc.
Threshold work will increase the time you can spend at race pace, intervals increase your race pace. Sets like 5x500 don't do much for making you faster, unless you are doing something like 5x(5x100, descend 1:50 - 1:30) Rest :30 , where your first 100 is 1:50, second is 1:45, third is 1:40, etc.
John
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