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How bad at swimming am I?
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stenard




Joined: 04 Sep 2013
Posts: 1549

PostPosted: Mon Jul 02, 2018 9:44 am    Post subject: Reply with quote

Jorgan wrote:
On the SCM/LCM and OW swimming thing. Yes, if your turns are good, you're hopefully swimming <20m a length in SCM, hence the fast times!

Definitely part of it. But what I've found over the last few weeks, and as hinted at in the race summary above from Deva, is that I was massively over-extending early in OW. When I actually took a step back and thought about how I approach a long swim in a pool, versus how it was feeling in OW, I was getting massively carried away as soon as I got in a lake. And I had no pace clock to identify that and reign things in. When I over-exert in swimming, my pace falls off a cliff after a certain point.

I've made a conscious effort to hold back since, and it is reaping rewards. I was away this weekend, so no long swim, but last Sunday I did 6*750m laps at London docks. I deliberately started slow, with my first lap being more of a cruise, and then knocked out 5 more laps within a 13s window (I was hitting lap on the Garmin at the final turn buoy each time). I was under 1:15 for 4.5k, and went through 3.8 in 1:02, including the gentler first lap. I would deal on that right now for my IM.

Strava segments in OW swimming are inherently unreliable due to the GPS inaccuracies, but they're broadly representative with one another. And on that basis, there's a fairly clear upward trend both over time, and much more recently.


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twhat




Joined: 28 Oct 2011
Posts: 1215
Location: London

PostPosted: Mon Jul 02, 2018 10:44 am    Post subject: Reply with quote

i remember being told by a swim coach to swim a 1500m tt, and then to go back and swim a more leisurely 1500m a few days later where i could really think about form and technique. He told me to expect to be surprised by the results and indeed the second one was quicker, as well as more comfortable.
I guess proper pacing has the same effect across any endurance sport but the difference seems to be that 'correct' pacing in the swim seems to result in similar/slightly better performance outcomes but for less effort/energy expenditure.
Or something. Confused

EDIt : Actually, to put it another way... I think you can try to take it really easy but its actually very hard to swim 'too slowly' whilst doing front crawl.
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hammerer




Joined: 19 Nov 2007
Posts: 16420
Location: Right Next Door To Hell

PostPosted: Mon Jul 02, 2018 11:11 am    Post subject: Reply with quote

With the High Performance juniros I coahc i deliberatly practice hard starts and settling. Every race is like this at that level so rather than consciously going easier, we practice recovering at "threshold" after that 200m flat out start. Another thing is within each rep throw in a really hard length, this simulates the sprint out of turns etc or bridging a gap.

good set for this is say 8*200 off 3mins, holding 2:30's (adjust to your times!) All at ~8/10 or 20BBM or threshold pace ...... except 1) 100 hard 2) first 25 hard , 3) 3rd 25 hard 4) 5th 25 hard 5) 7th 25 hard 6) 5th 25 hard 7) 3rd 25 hard Cool 1st 25 hard
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twhat




Joined: 28 Oct 2011
Posts: 1215
Location: London

PostPosted: Mon Jul 02, 2018 11:36 am    Post subject: Reply with quote

hammerer wrote:
With the High Performance juniros I coahc i deliberatly practice hard starts and settling. Every race is like this at that level so rather than consciously going easier, we practice recovering at "threshold" after that 200m flat out start. Another thing is within each rep throw in a really hard length, this simulates the sprint out of turns etc or bridging a gap.

good set for this is say 8*200 off 3mins, holding 2:30's (adjust to your times!) All at ~8/10 or 20BBM or threshold pace ...... except 1) 100 hard 2) first 25 hard , 3) 3rd 25 hard 4) 5th 25 hard 5) 7th 25 hard 6) 5th 25 hard 7) 3rd 25 hard Cool 1st 25 hard


I wont get complicated with all the timing adjustments, It would be easier for me to use this set but just adjust the 200s to 100s. Thanks.
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hammerer




Joined: 19 Nov 2007
Posts: 16420
Location: Right Next Door To Hell

PostPosted: Mon Jul 02, 2018 11:50 am    Post subject: Reply with quote

twhat wrote:
hammerer wrote:
With the High Performance juniros I coahc i deliberatly practice hard starts and settling. Every race is like this at that level so rather than consciously going easier, we practice recovering at "threshold" after that 200m flat out start. Another thing is within each rep throw in a really hard length, this simulates the sprint out of turns etc or bridging a gap.

good set for this is say 8*200 off 3mins, holding 2:30's (adjust to your times!) All at ~8/10 or 20BBM or threshold pace ...... except 1) 100 hard 2) first 25 hard , 3) 3rd 25 hard 4) 5th 25 hard 5) 7th 25 hard 6) 5th 25 hard 7) 3rd 25 hard Cool 1st 25 hard


I wont get complicated with all the timing adjustments, It would be easier for me to use this set but just adjust the 200s to 100s. Thanks.


just take around 30seconds rest. As long as the heart rate doesnt drop to resting levels then you are building fitness. might be worth taking longer rest to make sure you hit the next rep with good form and holding speed than to go in sloppy and tired also.
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