Newish swimmer.
I’ve noticed that the first few lengths (esp the first) of each swim are considerably faster than the rest of the workout. Now that I’ve noticed this, I’m consciously not trying to push harder, but they are still faster.
It reminds of when I used to play golf. I was always able to nail the first few drives, but as the day continued, my swing would reliably fall apart.
My golf coach said it was because before I was warmed up, it was mainly the “large muscles” doing the work, and after a few holes, the “small muscles” were activated and started to throw things off.
I’m wondering if this is a common occurrence with swimming? Could it be that when I first get in the pool, my body isn’t warmed up and so I’m overall stiffer - leading to faster laps?
I’m actually hoping that there might be a lesson in this that I can apply to the rest of my swimming, I don’t know why I am so slow
Not quite as new (but still new by most fish standards) swimmer. Can you describe a typical workout for you in the pool? Include some times for what parts of the workout you mean are faster versus the slower ones?
There could be many reasons for what you are describing…a little more detail might help tease out the right cause and solution.
Not quite as new (but still new by most fish standards) swimmer. Can you describe a typical workout for you in the pool? Include some times for what parts of the workout you mean are faster versus the slower ones?
There could be many reasons for what you are describing…a little more detail might help tease out the right cause and solution.
Fair point. I do most of my swim training based on TrainingPeaks training plans (currently using one from D3 coaching). So maybe 6k-8k a week over the last month or so after a few months off.
I basically only have one speed of swimming (~2:00 - 2:05 min/100m), so I just try to get through the distances.
Here is an example of a short swim I did today, you can clearly see the difference in the first length vs basically all of the others:
Your first lap is faster because you aren’t fatigued.
This.
To expand, your first lap can be quite anaerobic (especially if you 'go for it, but still partly so even if trying to be steady) - so quite speedy. But it’s not sustainable.
I think I’m Michael Phelps for 30-35m. Then I find out after 40 that I really am not.
Your first lap is faster because you aren’t fatigued.
This.
To expand, your first lap can be quite anaerobic (especially if you 'go for it, but still partly so even if trying to be steady) - so quite speedy. But it’s not sustainable.
I think I’m Michael Phelps for 30-35m. Then I find out after 40 that I really am not.
Yup. Couple it with excitement/energy/motivation to get started.
First lap normally gets a really nice push off the wall and also a delay in pressing start compared to your other lengths. That and the obvious fatigue kicking in. Nothing unusual.
Your first lap is faster because you aren’t fatigued.
This.
To expand, your first lap can be quite anaerobic (especially if you 'go for it, but still partly so even if trying to be steady) - so quite speedy. But it’s not sustainable.
I think I’m Michael Phelps for 30-35m. Then I find out after 40 that I really am not.
Yup. Couple it with excitement/energy/motivation to get started.
And let’s not forget the stimulative effect of “OMG, that water’s cold!”
Your first lap is faster because you aren’t fatigued.
This.
To expand, your first lap can be quite anaerobic (especially if you 'go for it, but still partly so even if trying to be steady) - so quite speedy. But it’s not sustainable.
I think I’m Michael Phelps for 30-35m. Then I find out after 40 that I really am not.
Yup. Couple it with excitement/energy/motivation to get started.
And let’s not forget the stimulative effect of “OMG, that water’s cold!”
Beat me to it Sally–same thing I was thinking!
Actually, the OP is something I see a lot in beginner swimmers. I’ve been in the lanes with Chrissy, Josh Amberger, DeBoom, Helen F, just name them & I’ve been in the pool with them or in the same lane (okay they happened to jump in or I jumped in…NOT the swimmer they are for sure…) & noticed one thing they all do…their first few 5-700 yards are their slowest. Opposite of OP. They do their warm up nice & slow before hammering or increasing the pace. It loosens you up rather than tightens you up if you jump in & just hammer from the get-go. Common sense really. You wouldn’t take off with a 100 yard dash at 4:30 per mile pace then finish a 10km at 12 min/miles would you? That would be silly.
If you’re doing that, you need more than a training plan, you need a coach to guide you and tell you this (or a good book). Something following a pre-written plan isn’t going to typically do–no matter how well it may be written. You have to do the warm up and ease into a workout. If already done with a warm up, then take the first few intervals for example, and gradually increase the effort. Top-end from the first one will cook you if you aren’t experienced knowing that pace you can maintain throughout the intervals. Maybe try a Master’s class that has a coach poolside.
You are going anaerobic when you should be warming up.
Matt Biondi made a point of being the slowest guy in the pool during warmup. He could swim pretty fast. The warmup is the time to get everything working the way it’s suposed to, get your technique down, etc to set yourself up for a good workout. Don’t wreck it by going too hard in warmup and then underperforming the rest of the practice because you’ve accumulated a bunch of lactic acid.
You are a sensitive athlete in that you are sensing a difference. I feel that same thing and and here’s my take on it:
Your skin is dry. So it floats you better. The skin will absorb freshwater and the benefit is lost within a few minutes.
Jammers too - when you first dive in there are trapped air bubbles that act a little like a pull buoy,
Based on this fact, for OW swims I slather up in petroleum jelly to ward off the absorption factor. I also noticed a lot of pro OW swimmers doing the same.
I echo what Jason said. You gotta do your warm-up s-l-o-w-l-y. The whole idea is to “warm up” your muscles and prepare them for harder work later. I typically swim 25 or even 30 sec per 100 yd faster at the end of my workout than I do during my warm-up. I try to build my speed throughout the workout and swim the last 100 of the main set the fastest, then cool down with 300-400 easy.
I’ve been doing this lately, too. It’s harder than it sounds. Holding good technique and body position without the pace to hide behind… Is a little awkward at first.
You are going anaerobic when you should be warming up.
Matt Biondi made a point of being the slowest guy in the pool during warmup. He could swim pretty fast. The warmup is the time to get everything working the way it’s suposed to, get your technique down, etc to set yourself up for a good workout. Don’t wreck it by going too hard in warmup and then underperforming the rest of the practice because you’ve accumulated a bunch of lactic acid.
Yeah man… my slowest laps are my first 4-6 & my last 4. It generally takes me a while to warm up, anyhow…
Your first lap is faster because you aren’t fatigued.
This.
To expand, your first lap can be quite anaerobic (especially if you 'go for it, but still partly so even if trying to be steady) - so quite speedy. But it’s not sustainable.
I think I’m Michael Phelps for 30-35m. Then I find out after 40 that I really am not.
Yup. Couple it with excitement/energy/motivation to get started.
And let’s not forget the stimulative effect of “OMG, that water’s cold!”
Yeah, I took a lot of this “chill out on the first lap” advice on my swim today and noticed that it was a lot colder! I think I may have been gunning it from the start just to warm up a bit.
Much flatter distribution in the early laps today, and you can clearly see the fatigue as the workout progresses (I’m pretty out of shape at the moment)
Actually, the OP is something I see a lot in beginner swimmers.
Hmm. Well, I’ve been swimming competitively since I was a little kid and my first 100 - 200 is always faster because I’m freaking cold and I am trying to warm up. The shock of the jump into the water plus being fresh and I can pump out a pretty quick first few laps. Then reality sets in and I settle into my pace.
If you ever race in a swim meet this is a good thing. Maybe just stick to doing 100s and 200s. Otherwise, just enjoy looking fast for a couple laps.
Let me just congratulate you for saying “the first few LENGTHS,” rather than the first few laps, and thereby reopening a whole can of worms.
You are officially not a beginning or new swimmer. Make sure you also wear your goggles on your forehead when you’re not swimming, instead of around your neck.
Oh, and as for the part about speed falling off, it’s a factor of swim-specific fitness. No doubt you have the cardio background…in other sports. However, swimming, as you’ve no doubt learned, has fitness related to the cardio/metabolic aspect but also the motor learning/motor unit aspect. Just keep at it: soon enough everything will be much more in synch and you’ll see things evening out.
Let me just congratulate you for saying “the first few LENGTHS,” rather than the first few laps, and thereby reopening a whole can of worms.
You are officially not a beginning or new swimmer. Make sure you also wear your goggles on your forehead when you’re not swimming, instead of around your neck.
Oh, and as for the part about speed falling off, it’s a factor of swim-specific fitness. No doubt you have the cardio background…in other sports. However, swimming, as you’ve no doubt learned, has fitness related to the cardio/metabolic aspect but also the motor learning/motor unit aspect. Just keep at it: soon enough everything will be much more in synch and you’ll see things evening out.
Chad Le Clos has no idea what you’re talking about.
