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slowfish
December 1st, 2008, 05:47 PM
Hi all,

i'm looking for some workouts to work towards swimming as close as possible to 4000 for the 1 hr postal. I swim 3000-4000 per session with about 1 session per week in masters.

I did a 1000yd trial yesterday at the end of a workout and long weekend of workouts (i'm also a runner) and hit 15:40 - about 40 secs slower than my goal and i felt like i was sinking futher and further to the bottom of the pool with every lap.

I've been working towards locking into 1:30 per 100 pace with 100s on the 1:40, 200s on the 3:15, 250s on the 4:00. Is this the right approach to take? Anyone have sets i should be shooting for?

Thanks

isobel
December 1st, 2008, 06:38 PM
It's a long time to swim, is all I can say. If you don't start under a 1:30 pace for the first 1000, I don't think you'll make 4000. My guess is that a 1:30 pace needs to be quite easy for you. Although it sounds meager, four seconds off (15:40) is pretty hard to get rid of unless you start making your base pace 1:30 for everything, and faster for some things.

aquageek
December 1st, 2008, 06:39 PM
Ask (S)he-Puff. Before she went soft she was quite the distance maven.

cantwait4bike
December 1st, 2008, 07:18 PM
i'm doing 3 5000 yds workouts/week, with a lot of 800's-1200's of various fartlek (ie. 200cruise,50fast,150cr,100fst,100cr,150fst,50cr,20 0fst). i'll never hit 4000, but may get 3600-3700 if i don't run before the 1hr.

slowfish
December 1st, 2008, 08:00 PM
i'm doing 3 5000 yds workouts/week, with a lot of 800's-1200's of various fartlek (ie. 200cruise,50fast,150cr,100fst,100cr,150fst,50cr,20 0fst). i'll never hit 4000, but may get 3600-3700 if i don't run before the 1hr.

sounds like we are similar speeds. i hit 3725 last year and i think i'm a bit faster this year but probably not 275s worth. i didn't run beforehand but i've been finding that my afternoon swims after long runs is where i've hit some of my best times so i start to wonder how much running really affects my swimming.

are you timing any of those longer intervals?

Midas
December 1st, 2008, 09:18 PM
My team does a lot of sets where we swim at our intended hour pace. For example, we'll do sets of 200s or 300s where the idea is to hold your hour pace. We'll also have days where we do longer swims (like an 800, 1000 or 1500) and the goal remains the same (maintain the hour swim pace). It's good to get in the habit of swimming at the speed you want to maintain for the hour. We even do some timed swims to get us in the right habits, such as 20 or 30 minute swims where the idea it to swim a distance equal to 1/3 or 1/2 of your goal distance for the hour swim.

At the same time, we also do a lot of endurance sets, such as cranking out 100s or 200s on short rest (swum faster than hour swim pace).

I've only done the hour swim once before so I don't have a lot of experience. I managed to swim a distance 5 yards shy of the distance I would have swum had I maintained my intended pace (which I'd say is hitting it pretty close to the mark). I will say that the first few hundred yards were probably swum faster than my intended pace, but then I had about a thousand or so where I swam SLOWER than my intended pace (this was a very bleak time. After that, I finally got in the groove and started to go a little faster and catch up.

The hour swim is a tough event. I can't say I'm looking forward to it, but I do plan to swim it...

cantwait4bike
December 2nd, 2008, 01:16 PM
sounds like we are similar speeds. i hit 3725 last year and i think i'm a bit faster this year but probably not 275s worth. i didn't run beforehand but i've been finding that my afternoon swims after long runs is where i've hit some of my best times so i start to wonder how much running really affects my swimming.

are you timing any of those longer intervals?

as best i can, since 50% of time i forget what lap i'm on and end up swimming further than planned distance:blush: today for instance i did 1000,800,600,500,400,300,200,100....broken by 4, with alternating cruise/hard. ie 1000-250cruise/250hard/250cruise/250hard

something is wrong if you swim faster right after running. run harder or farther and that should cure it.:)