ok, PR'ed in training, now what?
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Moderators: k9car363, alicefoeller | Reply |
2012-02-14 12:42 PM |
Elite 3140 | Subject: ok, PR'ed in training, now what? I dont time my intervals too much. Just every once in a while, well today in my 3rd to last 100 I timed it and went at approx 90-95 percent effort and Pr'ed at 1:36.....if you knew me personally you would know that it a huge improvement from my 2:05 days about 16 months ago. However, there is no way I could have held that for 1.2 miles. So does it really mean that much? I wont know till my next HIM in MAy to see if it really equates to improvement, but last season I came out of the water in the bottom 1/3. Some of it was lost time in navigation errors and not compensation properly for current, but even so, I was not fast at all. 45:XX...(stop laughing) So I see many people post their 100 times , but really how important are they? do they really gauge improvement? or is the only way is to do a time trial or a race? So I am happy I can swim faster but not getting too excited since I could not do a HIM at that pace.
Any perspective on this? Has there been studies showing a correlation in 100 times with longer swim performance? thanks |
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2012-02-14 12:53 PM in reply to: #4047044 |
Pro 6520 Bellingham, WA | Subject: RE: ok, PR'ed in training, now what? First, congrats on a speedy 100. That's awesome. There definately is a correlation between faster 100's and a faster longer swim. To go from a 2:05 to a 1:36 requires a huge improvement in form and efficiency in the water. This translate to any distance. |
2012-02-14 12:54 PM in reply to: #4047044 |
Veteran 143 Waterloo, Ontario | Subject: RE: ok, PR'ed in training, now what? There's probably an extremely strong correlation between 100m times and distance times until you get to the 1:00 area, at which point strength and fast-twitch muscles start mattering more and (at least among competitive swimmers) you start getting specialization into distances. It still takes technique to improve faster than 1:00, but it's mostly not the kind of technique that'll improve your distance pace as well. However strong that correlation is, it's probably not as strong as the correlation between your distance pace in training and your distance pace in a race. So I'd aim to measure a long swim if you're curious what your race pace will be like. Edited by AHare 2012-02-14 12:57 PM |
2012-02-14 3:40 PM in reply to: #4047044 |
Expert 1169 Charlottesville, VA | Subject: RE: ok, PR'ed in training, now what? As our other posters have pointed out, that's a nice improvement in that amount of time. A good way to gauge your performance for longer swims is this: Warm up with about 800-1000 yards of easy stuff. Mix it up and don't get tired, just loose. Swim a 400 yard TT -- record the time. Rest for 2-3 minutes. Swim a 1600 yard TT -- record the time. Divide the 1600 time by the 400 time. If the result is higher than 4.5, you need to work the most on aerobic fitness -- that is, more long intervals at steady paces. If you're at 4.2 or better, your limiters are more related to technique and strength. In this case, do more short interval sets in your training and step up your drills. Keep up the good work! |
2012-02-14 5:12 PM in reply to: #4047508 |
Elite 3140 | Subject: RE: ok, PR'ed in training, now what? kenail - 2012-02-14 4:40 PM As our other posters have pointed out, that's a nice improvement in that amount of time. A good way to gauge your performance for longer swims is this: Warm up with about 800-1000 yards of easy stuff. Mix it up and don't get tired, just loose. Swim a 400 yard TT -- record the time. Rest for 2-3 minutes. Swim a 1600 yard TT -- record the time. Divide the 1600 time by the 400 time. If the result is higher than 4.5, you need to work the most on aerobic fitness -- that is, more long intervals at steady paces. If you're at 4.2 or better, your limiters are more related to technique and strength. In this case, do more short interval sets in your training and step up your drills. Keep up the good work!
thanks I will try that...I did swim in HS for a year competitively many years ago so I guess I was able to improve a little faster than average once I got refocussed on what I was supposed to be doing...thanks again |
2012-02-14 6:03 PM in reply to: #4047044 |
Subject: RE: ok, PR'ed in training, now what? Now what??? Shoot for a 1:25 100y, and hold 1:40 for 1000y. I was at a similar point you were at starting at 2:00+ minute 100's. I remember getting down to sub 1:40 for 100. I swam a little more, worked on some major flaws I still had, and it wasn't much longer before I was swimming 1:22 for 100 and 1:38 pace for 1000. Since then though...improvements have taken much more work to get even 1-2 seconds. ETA: My biggest problem now is translating my pool times to OW. There's a big difference for me. Edited by tri808 2012-02-14 6:04 PM |
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2012-02-14 10:13 PM in reply to: #4047044 |
Veteran 459 Indiana | Subject: RE: ok, PR'ed in training, now what? FELTGood - 2012-02-14 1:42 PM Any perspective on this? Has there been studies showing a correlation in 100 times with longer swim performance? thanks I am just a smidge slower than you - 1:40 is a recent PB for me. One thing I have found true with previous breakthroughs is how it is possible to back off just slightly on the intensity - say 10% of perceived exertion - and have two things happen: 1) swim much further than the PB distance, and 2) be surprised that it really is not THAT much slower - fairly close to the PB pace. Lately the coach in our tri group has been having us stretch our pace for longer distances by stringing together several swims with a very short recovery - say, swim 100m close to your PB pace, and repeat it 5 times with 10 seconds recovery between. One we did recently was 200m/150m/100m/50m, again near best pace, again with just a few moments' recovery in between. The last time we did this, I had renewed (hopefully justified) confidence that soon I would be able to swim continuously at that pace. |
2012-02-14 10:28 PM in reply to: #4047044 |
Master 3888 Overland Park, KS | Subject: RE: ok, PR'ed in training, now what? First of all, congratulations on your swim improvements and keep up the good work. The faster you can do sets of 100's, the faster you will be able to complete your OWS. Right now I can do a set of 10 x 100 on a 1:30 or 1:35 interval in a SCY pool (coming in at 1:22-1:25). This translates to an OWS pace of somewhere between 1:35 and 1:45 per 100. If I want my OWS swim times to be 1:25 to 1:35 I will need my 100's to be in the 1:15 to 1:20 range meaning my intervals need to drop to 1:20 to 1:25 or so. Keep working on your stroke, improve that swim to where your 100 intervals are lower. This will result in better OWS times for sure. |