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Stuck at 2:30 pace...
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 2015-12-09 8:44 AM |
 61 |  Subject: Stuck at 2:30 pace...I seem to be "stuck" at a pace of 2:30 min for 100m. When I start out a set the first lap it typically 2:10 or better but then settles at 2:30 average. Suggestions? |
| 2015-12-09 8:50 AM in reply to: aribloch |
Master 2802    Minnetonka, Minnesota Bronze member | Subject: RE: Stuck at 2:30 pace... At that pace there is likely some stroke flaws you could be working on. Maybe work with a coach or swim instructor? |
| 2015-12-09 8:51 AM in reply to: aribloch |
| 27 | Subject: RE: Stuck at 2:30 pace... At that pace you probably have lots going on with regards to poor form & fitness. How often are you swimming? I'd suggest 3+ times a week if possible. That's where you'll see real improvements. Find a coach or join a masters club, or even just a friend who knows what they're doing and can give you some tips. |
| 2015-12-09 8:54 AM in reply to: Pilot87 |
| 61 | Subject: RE: Stuck at 2:30 pace... Presently I swim 4 times a week. Regret I can't afford a coach at the moment. I also hit the gym 3 times a week at least. And then there is running (5 times). Marathon coming up in a month. Does my ability to basically do a 2:00 or 2:15 but then tire simply indicate lack of power? |
| 2015-12-09 9:00 AM in reply to: #5155773 |
Coach 9167 Stairway to Seven | Subject: RE: Stuck at 2:30 pace... No it probably indicates a lack of technique in streamlining or balancing, basically creating a lot of drag. THEN you bed powers to overcome the drag. For comparison (really not bragging here...LB will skewer me if I say this is fast) I'm a 47 year old woman recovering from a neck injury with nerve damage for the past 9 months. I've swum no more than maybe a dozen times since March and until 2 days ago my longest swim was 800 yards and I was wiped out after that. 2 days ago I did a mile in the pool, lots of rest. My 50s were all about 40 seconds and my 100s about 1:35-1:40. That's operating off pure muscle memory not strength (I have none) or fitness (9 months of only pT is far from tri specific fitness). If you can share a video we can offer tips |
| 2015-12-09 9:07 AM in reply to: AdventureBear |
Pro 15655 | Subject: RE: Stuck at 2:30 pace... Originally posted by AdventureBear No it probably indicates a lack of technique in streamlining or balancing, basically creating a lot of drag. THEN you bed powers to overcome the drag. For comparison (really not bragging here...LB will skewer me if I say this is fast) I'm a 47 year old woman recovering from a neck injury with nerve damage for the past 9 months. I've swum no more than maybe a dozen times since March and until 2 days ago my longest swim was 800 yards and I was wiped out after that. 2 days ago I did a mile in the pool, lots of rest. My 50s were all about 40 seconds and my 100s about 1:35-1:40. That's operating off pure muscle memory not strength (I have none) or fitness (9 months of only pT is far from tri specific fitness). If you can share a video we can offer tips In 1983 I fractured my C4 and C5 vertebrae in a bike crash.......swimming was all I had and it was enough to bring me back. Stay with it, I know well how miserable neck pain is. |
| 2015-12-09 9:07 AM in reply to: AdventureBear |
| 61 | Subject: RE: Stuck at 2:30 pace... Originally posted by AdventureBear If you can share a video we can offer tips That's an awesome idea. I have to see if I can get a hold of an under water one. |
| 2015-12-09 9:23 AM in reply to: aribloch |
Extreme Veteran 516 Olathe, KS | Subject: RE: Stuck at 2:30 pace... Keep swimming 4 times a week. Increase your distance little by little, as time allows. Do sets with intervals. Challenge yourself by gradually decreasing the amount of rest between each push-off. Highly recommend a Masters program. The other swimmers will push you to swim faster. If you can't get a coach see if you can't stop another swimmer at the pool, who looks like they know what they're doing, and ask for a few pointers. So many times at the pool I'll see someone swimming in a lane next to me and I'll think to myself that X person would be so much faster if they would just work on this one little thing. I'd be glad to help, but I'm also a former age group swim coach, so maybe that's just me and they way I think. |
| 2015-12-09 10:31 AM in reply to: aribloch |
Master 2802 Minnetonka, Minnesota Bronze member | Subject: RE: Stuck at 2:30 pace... Take a look at swimsmooth.com. They have some free stuff to look at (coaching too, but I have never used it) You can pick up some nice tips there, especially if you are a visual learner. |
| 2015-12-09 11:15 AM in reply to: Barkeep |
1502 Katy, Texas | Subject: RE: Stuck at 2:30 pace... Originally posted by Barkeep Keep swimming 4 times a week. Increase your distance little by little, as time allows. Do sets with intervals. Challenge yourself by gradually decreasing the amount of rest between each push-off. Highly recommend a Masters program. The other swimmers will push you to swim faster. If you can't get a coach see if you can't stop another swimmer at the pool, who looks like they know what they're doing, and ask for a few pointers. So many times at the pool I'll see someone swimming in a lane next to me and I'll think to myself that X person would be so much faster if they would just work on this one little thing. I'd be glad to help, but I'm also a former age group swim coach, so maybe that's just me and they way I think. I've often done the same thing when there is something glaringly wrong (and frankly, that's 80% of people at a pool) but never want to offer unsolicited advice. |
| 2015-12-09 11:57 AM in reply to: 3mar |
Extreme Veteran 1106 , Connecticut | Subject: RE: Stuck at 2:30 pace... I am an awful swimmer. Just had hubby walk along the pool deck and use his phone to video me as I swam. Given how off my form is its not like anyone needed to see the fine points of my stroke to give helpful feedback. Posted it to youtube and shared link here on bt and got lots of supportive feedback. Was embarrassed but everyone was kind. |
| 2015-12-09 12:59 PM in reply to: aribloch |
| Subject: RE: Stuck at 2:30 pace... Originally posted by aribloch Presently I swim 4 times a week. How much are you actually swimming in those 4x? I saw my biggest gains when I started swimming more often, but also backing it up with actual yardage. Like 10k+ yards per week. There was a time I was swimming 3-4x a week and not making any progress. Then I realized I was only actually swimming about 800-1000 yards per session. Once I stopped hanging on the wall and got to work...who would have thunk...I got better. I agree that you likely have some stroke flaws that needs to be addressed. But you still need to put in the actual yardage as well. |
| 2015-12-09 1:49 PM in reply to: Jason N |
| 61 | Subject: RE: Stuck at 2:30 pace... Originally posted by Jason N How much are you actually swimming in those 4x? I presently typically swim 1,000 meters per session (so that's 4K/week). |
| 2015-12-09 1:54 PM in reply to: aribloch |
Member 1748 Exton, PA | Subject: RE: Stuck at 2:30 pace... Originally posted by aribloch Originally posted by Jason N How much are you actually swimming in those 4x? I presently typically swim 1,000 meters per session (so that's 4K/week). most high school swimmers will do 5,000 to 10,000 a day depending on their level and what the practice intent is. I don't bother going to the pool unless I have enough time to put in 2,000 yards or more(45 minutes min.) |
| 2015-12-09 1:59 PM in reply to: mike761 |
| 61 | Subject: RE: Stuck at 2:30 pace... Originally posted by mike761 most high school swimmers will do 5,000 to 10,000 a day depending on their level and what the practice intent is. I don't bother going to the pool unless I have enough time to put in 2,000 yards or more(45 minutes min.) Firstly, I am 47.... (just saying.... since you mentioned high school ) So basically I should be swimming more. OK. But presently I doubt I could do 2K in good form. So would you say even still, do 2K but in 50s and 100s? Or stick with the 1K till I am 2:15-2:00 and then do more? |
| 2015-12-09 2:09 PM in reply to: aribloch |
Master 2802 Minnetonka, Minnesota Bronze member | Subject: RE: Stuck at 2:30 pace... I don't think "more" is going to help much if you can't swim a 100m under 2:00. I highly doubt your limiter is a lack of muscular endurance. Sure, keep on swimming, but if you want to improve, I think you are going to have to improve your form first. Can you kick across the pool easily on your back with your hands straight above you head or holding a kick board? If not, your kick may be creating a ton of drag or even reverse propulsion. |
| 2015-12-09 2:11 PM in reply to: 0 |
| 27 | Subject: RE: Stuck at 2:30 pace... Get it up to 2k per swim. 1000m really is nothing. In addition to what others have said, mainly having yourself filmed and analyzing it or posting it to youtube for others to help. Edited by Pilot87 2015-12-09 2:11 PM |
| 2015-12-09 2:14 PM in reply to: aribloch |
Master 2429 Falls Church, Virginia | Subject: RE: Stuck at 2:30 pace... Originally posted by aribloch Originally posted by mike761 most high school swimmers will do 5,000 to 10,000 a day depending on their level and what the practice intent is. I don't bother going to the pool unless I have enough time to put in 2,000 yards or more(45 minutes min.) Firstly, I am 47.... (just saying.... since you mentioned high school ) So basically I should be swimming more. OK. But presently I doubt I could do 2K in good form. So would you say even still, do 2K but in 50s and 100s? Or stick with the 1K till I am 2:15-2:00 and then do more? I had really good luck with working my way through the Learn to Swim series here on BT. 5 months long, a different workout each time, lots of fun drills and whatnot to keep me interested, and I saw some nice improvements in my fitness level. I started out with workouts about 600, and ended up doing about 1900. After that, I signed up for some stroke classes at the Rec center....much cheaper than coaching. And for me, less intimidating than Masters. At the beginning of the summer, I was swimming 2:30, and now I'm around 1:55. If possible, I recommend uploading some video for everyone here to review. In the absence of a coach who can point things out for you, it'll be a great help. |
| 2015-12-09 2:14 PM in reply to: aribloch |
| 80 | Subject: RE: Stuck at 2:30 pace... Originally posted by aribloch Originally posted by mike761 most high school swimmers will do 5,000 to 10,000 a day depending on their level and what the practice intent is. I don't bother going to the pool unless I have enough time to put in 2,000 yards or more(45 minutes min.) Firstly, I am 47.... (just saying.... since you mentioned high school ) So basically I should be swimming more. OK. But presently I doubt I could do 2K in good form. So would you say even still, do 2K but in 50s and 100s? Or stick with the 1K till I am 2:15-2:00 and then do more? Yeah but you build up to that that distance, just like you would running. How long have you been swimming 1K X 4? What do your typical swim workouts look like? Matt |
| 2015-12-09 2:16 PM in reply to: aribloch |
| 1300 | Subject: RE: Stuck at 2:30 pace... Originally posted by aribloch Originally posted by mike761 most high school swimmers will do 5,000 to 10,000 a day depending on their level and what the practice intent is. I don't bother going to the pool unless I have enough time to put in 2,000 yards or more(45 minutes min.) Firstly, I am 47.... (just saying.... since you mentioned high school ) So basically I should be swimming more. OK. But presently I doubt I could do 2K in good form. So would you say even still, do 2K but in 50s and 100s? Or stick with the 1K till I am 2:15-2:00 and then do more? Start building up now and don't let 2K be your limit. You can put in a lot of yds at 47. |
| 2015-12-09 2:17 PM in reply to: aribloch |
| Master 10208 Northern IL | Subject: RE: Stuck at 2:30 pace... Originally posted by aribloch Originally posted by mike761 most high school swimmers will do 5,000 to 10,000 a day depending on their level and what the practice intent is. I don't bother going to the pool unless I have enough time to put in 2,000 yards or more(45 minutes min.) Firstly, I am 47.... (just saying.... since you mentioned high school ) So basically I should be swimming more. OK. But presently I doubt I could do 2K in good form. So would you say even still, do 2K but in 50s and 100s? Or stick with the 1K till I am 2:15-2:00 and then do more? Many of your intervals should already be around 50 or 100, so yes. Have you been doing straight swims like you would for a run? Or even just big intervals? |
| 2015-12-10 12:51 AM in reply to: #5155773 |
Coach 9167 Stairway to Seven | Subject: RE: Stuck at 2:30 pace... "first move well, then move often" -Gray Cook, movement specialist "The only reason to swim more yards, is to have more repetitions of good movement" - Terry Laughlin. Swim coach So while swimming 2000 yds will eventually be better than swimming 1000yds per session, the main reason is not fitness, it's because you have twice as many opportunities to practice good movements. Same thing when you live from 2k to 3k per session...people think it's mainly fitness related, but I think it's bc you have 33% more opportunities to continue refining your stroke. Fitness will come. First move well, then move often. |
| 2015-12-10 7:33 AM in reply to: AdventureBear |
| 61 | Subject: RE: Stuck at 2:30 pace... I have posted a video in a new thread here: http://www.beginnertriathlete.com/discussion/forums/thread-view.asp... Your comments and suggestions (in that thread please) much appreciated! Thanks |
| 2015-12-10 9:27 AM in reply to: AdventureBear |
Champion 7036 Sarasota, FL | Subject: RE: Stuck at 2:30 pace... Originally posted by AdventureBear "first move well, then move often" -Gray Cook, movement specialist "The only reason to swim more yards, is to have more repetitions of good movement" - Terry Laughlin. Swim coach So while swimming 2000 yds will eventually be better than swimming 1000yds per session, the main reason is not fitness, it's because you have twice as many opportunities to practice good movements. Same thing when you live from 2k to 3k per session...people think it's mainly fitness related, but I think it's bc you have 33% more opportunities to continue refining your stroke. Fitness will come. First move well, then move often. This. More wisdom from Suzanne. I saw a piece about Nathan Adrian the other day, Some of his competitors said the reason he was so good was that his form never broke down; his last stroke always looked as good as his first. Yeah, he swims on a completely different plane than the rest of us and has put in a gazillion laps in his career, but the point is the same, that he doesn't try to out swim his ability to maintain good form. There's nothing magic about swimming 2000 yds. or any other distance as long as you go to the pool with a plan. Swimming is a process and requires patience. It doesn't accomplish anything if you're just pounding out yds while reinforcing poor form. Quality always trumps quantity. Mark
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| 2015-12-10 9:44 AM in reply to: RedCorvette |
| 61 | Subject: RE: Stuck at 2:30 pace... Originally posted by RedCorvette There's nothing magic about swimming 2000 yds. or any other distance as long as you go to the pool with a plan. Swimming is a process and requires patience. It doesn't accomplish anything if you're just pounding out yds while reinforcing poor form. Quality always trumps quantity. Thanks, point well taken! |
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| Is a 2:30 100 yd that bad? Pages: 1 2 | ||
| 5K pace vs 10K pace vs HM pace Pages: 1 2 | ||
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