what kind of workouts are indicative of a 30:00 min. half ironman swim split? like how fast (how much rest too) would you do you 16 x 100 yds or 4x 400 yds?
what kind of workouts are indicative of a 30:00 min. half ironman swim split? like how fast (how much rest too) would you do you 16 x 100 yds or 4x 400 yds?
I did 29:19 or so at Eagleman last year (wetsuit). Keep in mind that courses change from year to year and from race to race. I did a 2000 SCY TT in under 26:00 prior to that; I can do 10x200 on 2:45, coming in around 2:30; 20x100 on 1:25 coming in around 1:15.
I swam my last half in 29 somthing in a wetsuit.
If I am doing 16X100 I do repeats on 1:45 comming in on 1:30. I don’t swim in the pool with a wetsuit, so with one in open water I am much faster.
I normally do 500’s in 8:00 with about 20 sec rests between them if that helps.
jaretj
I swam my last half in 29 somthing in a wetsuit.
If I am doing 16X100 I do repeats on 1:45 comming in on 1:30. I don’t swim in the pool with a wetsuit, so with one in open water I am much faster.
I normally do 500’s in 8:00 with about 20 sec rests between them if that helps.
jaretj
Either
-
your half was short or mine was long; or
-
I need a new wetsuit.
He’s probably swimming meters and you are doing yards.
He’s probably swimming meters and you are doing yards.
Who does 500m repeats?
If that’s what’s on the workout, that’s what I would do. And yeah, if he is doing them in a yard pool, something is a bit off.
Mine was probably short but I was out of the water in 28 and in transition in 29.
I am much quicker in a wetsuit and I sandbag in the pool too. I also redline in a lot while racing.
jaretj
Mine was probably short but I was out of the water in 28 and in transition in 29.
I am much quicker in a wetsuit and I sandbag in the pool too. I also redline in a lot while racing.
jaretj
I hesitate to ask this, but since it appears you did ~38 at Eagleman in 2004, are you really sure you did 28 at a half, and not an Olympic distance swim?
That was my second year of swimming and I wasn’t that fast. It was my very first HIM too and I took it really easy.
Pineman I went 29 with a suit, it wasn’t 9 minutes short.
jaretj
Either
-
your half was short or mine was long; or
-
I need a new wetsuit.
Hah. That was my first impression as well. 1:30s on 1:45? sure. 500s on 8:20? No problem.
HIM swim in 28:XX? No way.
ot
Except for pulling sets and IM sets, I do pretty much what you do for your 100’s and 200’s in workout. Difference is that I swim about 24 to 26 flat or so in accurate HIM courses. It’s possible that your course was long, or you have trouble in open water, or I’m just way better in the open water. Maybe a combination of all 3??? Did you get a good draft when you went the 29:19? That can account for a minute and a half or so if you did or didn’t either way… It’s really hard to compare courses, but what I do is look at the winning pro time to see if the course is on or not. If the really fast guys are doing 21 to 22:30, then it is spot on. Anything more than that, then I adjust my time accordingly, it’s about the only way to get a good read on the swim lenght, unless the course is hard buyoed, and consistant from year to year like Hawaii…
He’s probably swimming meters and you are doing yards.
Who does 500m repeats?
Tomorrow’s workout:
400 Choice + 50 kick + 100 Choice + 100 kick + 150 Choice
(50 RA + 50 LA) + 100 CU + 100 swim, with paddles
(50 RA + 50 LA) + 100 CU + 100 swim, withOUT paddles
6x500 paddles Zn3
6x100 Zn2
200 relax
Except for pulling sets and IM sets, I do pretty much what you do for your 100’s and 200’s in workout. Difference is that I swim about 24 to 26 flat or so in accurate HIM courses. It’s possible that your course was long, or you have trouble in open water, or I’m just way better in the open water. Maybe a combination of all 3??? Did you get a good draft when you went the 29:19? That can account for a minute and a half or so if you did or didn’t either way… It’s really hard to compare courses, but what I do is look at the winning pro time to see if the course is on or not. If the really fast guys are doing 21 to 22:30, then it is spot on. Anything more than that, then I adjust my time accordingly, it’s about the only way to get a good read on the swim lenght, unless the course is hard buyoed, and consistant from year to year like Hawaii…
I’ve no doubt you are a better open water swimmer (and pool, and river, and…) than me. Having said that, I had a very good swim (30th overall male), but nobody to draft off of: 2nd in my wave about a minute back of the first guy; 3rd drafted off me, 4th didn’t hit the beach until I was almost on my bike (nearly 2:00 back). Fastest split of the day was 25:44; Zyemtsev did 27:07, Mike Llerandi did 28:20. Long course, you think?
Ken-
Eagleman is notorious for having a rough water swim (maybe long too). I haven’t done it but have friends who have and I’ve seen the results over the last few years. I have friends that will swim 34 high at Eagleman and all other half irons swim 29 ish. …and about 1 hour flat for full iron. Ken —that was a really fast swim you did at Eagleman and would probably translate to a 25-26 ish swim for a normal Half iron swim.
Apparently doing killer squat sets is the way to swim fast. Go figure.
John Spinney
Ken-
Eagleman is notorious for having a rough water swim (maybe long too). I haven’t done it but have friends who have and I’ve seen the results over the last few years. I have friends that will swim 34 high at Eagleman and all other half irons swim 29 ish. …and about 1 hour flat for full iron. Ken —that was a really fast swim you did at Eagleman and would probably translate to a 25-26 ish swim for a normal Half iron swim.
Apparently doing killer squat sets is the way to swim fast. Go figure.
John Spinney
That’s encouraging, thanks! I didn’t think it was rough at all. I felt like I nailed the pace. Apparently, so did the guy who drafted me the whole way in from the turnaround: he went to Kona off that race.
As for the way to swim fast, it’s the preacher curls, not the squats. Please pay attention.
fine, call me a liar
i swim 2100 straight in a pool in 33 minutes once a month
put a wetsuit on and I’ll drop 4 minutes
jaretj
.
I swim about a 23-24 min 1/2 with a wetsuit - unfortunately no one to draft off though. When in shape I’ll do something like 16x100yds on 1:10 or 1:15 and hold 1:05s or better. For 4x400yds I’d do them on 4:45 or 5:00 and hold 4:20s - 4:10.
If you want to safely break 30min, my guess is that you’d want to do your 100s under 1:30, and your 400s under 6min.
That was my second year of swimming and I wasn’t that fast. It was my very first HIM too and I took it really easy.
Pineman I went 29 with a suit, it wasn’t 9 minutes short.
jaretj
Pineman in Ohio…didn’t they cut the swim short this past year???
what kind of workouts are indicative of a 30:00 min. half ironman swim split? like how fast (how much rest too) would you do you 16 x 100 yds or 4x 400 yds?
I did 29:19 or so at Eagleman last year (wetsuit). Keep in mind that courses change from year to year and from race to race. I did a 2000 SCY TT in under 26:00 prior to that; I can do 10x200 on 2:45, coming in around 2:30; 20x100 on 1:25 coming in around 1:15.
Ken…maybe this is a dumb question, but why are your 100’s at same pace for 100yd vs 200 yd repeats Shouldn’t your 100 yd repeast pace be a little faster?