santino314 wrote:
santino314 wrote:
I picked up a Vasa in mid-January after not doing any form of swimming for 4 months. I still have yet to get in the water but for the past three months I've been swimming on the Vasa 3x/week for roughly 2500m/session. I'll pick up the training in two weeks after I take a licensing exam I've been studying for.
Right or wrong I've done a 500m test in door 1 every few weeks since getting the Vasa. I'll have to move to door 2 as I'm reaching the limits of my turnover. Here's my progression thus far.
Feb 04: 8:58 (1:48/100)
Feb 20: 8:15 (1:39/100)
Mar 10: 8:02 (1:36/100)
Mar 25: 7:45 (1:33/100)
I've got an olympic next weekend. I'll report back on how it goes.
Results are in from yesterday's race. Unfortunately it's not as cut and dry as I had hoped but I think I can draw some meaningful conclusions. By all accounts the swim was long thanks to what felt like a last minute course change. A friend who consistently swims 30 minutes in a HIM expected to swim ~23 yesterday but swam 27:20; his watch read 1760m. The male 25-44 podiums had swimmers at a 1:50 to 2:10 pace versus last year where they were 1:30 to 1:50 per 100m. The waters were calmer this year compared to last.
Those are all my excuses for why I was about 2:30 slower this year (30:35 versus 33:07). Also I swallowed a bit of seawater.
Some notes. My navigation felt about as mediocre as usual. Stroke mechanics and form felt awkward, like I had no feel for the water. Unsurprising after staying dry for 7 months. Recalculating my pace using 1760m gives me a 1:53 pace which is not too far off what I realistically expected. After my exam this Friday I'll ramp up to 4x Vasa and one OWS/pool session a week and see how that goes.
Not that anyone cares but even with that swim I managed to snag 3rd place in my AG with a 1:05 bike on chip seal and a 40:50 run.
Congrats on your results, even if the swim wasn't as good as you'd hoped.
Honestly, it'll probably take everyone (including me) SOME pool or OWS time, even if it's only a few sessions before race day, just to reacclimate. I'd view your results as pretty darn good for someone who literally hasn't been in the water for months before the race!
I can confidently say that I would get just as good results in racing/training as my current ones if I only swam in the pool once for 30 minutes every 3 weeks with Vasa training, but I'm not sure how well it would go if I went any less than that.
I suspect you'll get excellent results with 4x Vasa + 1 pool per week - I'm actually right now doing 3x Vasa and 1-2 pool (30 mins max) per week since I'm back to balanced biking/run training and not swim focus, and it's working well. I'm not as fast as I was compared to my peak of swim-focus training, but I'm still much faster than I was pre-Vasa - it seems that once you make gains, it takes much less to maintain it than to gain it (probably true for bike/run as well.)
Also, just a reminder as well - it's gotta be hard at some point to improve - I can't always pull hard on the Vasa, but I made my gains during a swim block where I was pushing the volume, and then intensity on the vasa. No surprise here, but it's def true that it's a tool that requires hard work for the payoff (same as the pool.)