Thanksgiving

Ershk - 2009-08-25 7:52 AM When I logged on this morning, I was all set to complain (or at least gripe a little) after getting back in the pool after about a 5 week break from swimming (work got really busy, then unmotivated for a week, then vacation . . .).  I just let it get away from me.  After I saw the news about our friends in Colorado, I quickly got over my frustration with my own training.  So, no griping . . . just thankful and looking forward to getting back into the swing of things.  As an FYI, here are the dangers of letting things slide in the pool:

July 21st, 500 yds on 1:35 pace -  splits : 1:23, 1:32, 1:37, 1:42, 1:40
Aug 25th, 500 yds on  1:43 pace - splits : 1:28, 1:41, 1:45, 1:48, 1:52

Aacckkkk!  Biking slipped over the same time period and I've missed about 8 weeks of running due to a stress fracture.  Here's to building up some fitness over the Fall and Winter.  2010, here I come!!!

tkd.teacher - 2009-08-25 12:11 PM

Just a note:

You're going out too hard in your 500's. You've got a 9 second drop in your 7/21 splits from 100-200, and a 13 second drop in your second 500 from 1-2. If you could go 1:35, 1:35, 1:40, 1:45, 1:40 that would give you an 8:15, rather than the 8:40ish. And, if you can not charge out that first 100, I bet it would be much easier to hold even a 1:37 pace for every 100, which would be 8:05. I can almost guarantee that proper pacing would net you 30-45 second gains for that same 500m.

John

Ershk - 2009-08-25 12:40 PM
John, great advice, and I've thought that same thing myself.  For the life of me, each time I try to go out easier on the first 100, I *feel* like I'm going slow but strong and then I flip and check my split, and it's still faster than I intended.  Any suggestions on managing the pace?  When I consciouslly slow it down too much, I feel like my form gets all out of whack.

tkd.teacher - 2009-08-25 2:46 PM

It's really just a matter of practice. You can extend the reach portion so that you "glide" an extra 1/2 second per stroke, consciously count your strokes (like you would if you were doing a "golf" drill), etc.

The swimmers that I work with, I assign sets where they have an exact set time for a distance, and their goal is to be within a "window". I start with 50's, and they have to be within 1-2 seconds of the assigned time, and slower is better than faster. When they can hit 10 in a row, then I move them to 100's, then 200's, etc.

The hardest part is the beginning, as you probably have noticed. :D

John

Ershk - 2009-08-25 2:23 PM
Thanks.  I'll give it a shot.  By the way, I think you are the one who has suggested SKIPS from time to time.  I've worked them into my workouts over the summer and thought they were great.  Thanks for the tips.

tkd.teacher - 2009-08-25 4:52 PM

SKIPS are great. One of our coaches favorite sets was 4x500 SKIPS (100 swim, 100 kick, 100 IM, 100 pull, 100 swim) where each stroke was in IM order.

So, 100 swim fly, 100 kick fly, 100 IM, 100 pull fly, 100 swim fly. Lather rinse repeat with the rest of the strokes.

Oh, and anytime. :D

John