tweickelberg wrote:
and some for the next 1200 m, which is slower and often features patterned sighting is this-
20 x 150 on 1:45- holding 1:35s open turns, no dolphin kicks, 2x sights per lap
30 x 100 on 1:25- holding 1:03s open turns, no dolphin kicks, 2x sights per lap
40 x 50 on :55- sighting every stroke, trying to hold
after this, I do underwaters. This is because often, at the end of races, dolphin diving or wave riding can seriously fatigue a swimmer, and hard underwaters seem to help counteract this.
My main question comes down to pacing. How did you determine 1:03s? I have no idea what I want to use:
The fastest I believe I can swim 1500M is 17:45 (1:11 100M). This would be if I cut down on running and cycling for a fwe weeks.
In the middle of training, I think I can swim 1500M in 18:30 (1:14 100M)
In the middle of training, wearing a speedo endurance jammer (what I train in) but in swimmeet conditions I think I can swim 1500M in 18:45
On a typical midweek swim, if I did a 1500M time trial in just under 19:00 (1:15 100M)
So what do I use as my baseline 100 pace?
On the sprint side: I can do 25's on :28 in SCM and hold :15 for 20-40 repeats. This is fairly equivalent to what you do. But it is pretty clear that you are faster than me. More specifically, my aerobic thresh hold pace is a lower percentage of my anaerobic threshold pace. Does this matter? How would you account for that in the triathlon setting?
I think doing the warm up: 5 min of rope work and then a 200 is probably better that a traditional swim warm up if you are a triathlete because at a race you don't really get to do a traditional swim warm up. But I have the same issue as Eric, it takes me a 1200-15000 to get warmed up. How long did it take you to adapt to that kind of warm up?