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Mc Yummy
February 24th, 2009, 01:03 PM
Hey guys it's been a long time, my last log in was back in october 2008. been swimming a lot since then and now I come back with another question...

I've been doing 3000 meters everytime I swim, 1000 meters per set and i do each set for 30 mins. I am now 31 yrs. old and I was just wondering if I lessen my time per set, would that mean that I am swimming at race pace at my own pace? 'coz basically 1000 meters for 30 mins. for me is just a regular/relaxed pace.

how fast or slow is 1000 meters per 30 mins. based on your experience?

qbrain
February 24th, 2009, 01:11 PM
100m on 3 minutes is a pretty easy pace. If you are consistently swimming 1000m and it takes 30 minutes each time and you are not improving, they you are not pushing yourself at all, or you need to work with someone on your technique.

Nothing wrong with swimming a 100m on 3 minutes, but swimming regularly, you should not have plateaued yet, unless there are other reasons holding you back.

pwolf66
February 24th, 2009, 01:37 PM
I would start to do more interval work. Say 4x100m and 8x50m Free intervals. Of course this depends on a lot of factors such as your over all fitness, speed, efficiency etc. Try to pick an interval where you can swim at about 80% effort and get between 15-30 seconds of rest. Maybe get timed for a 50 and 100 free all out swim. Then add about 30 to the 50 time for 50 repeats and about 45 seconds to the 100 time for 100 repeats.

Using myself as an example, with about 85% effort swims my 'normal' intervals for 50 Free repeats are :55 and 1:45 for 100 free repeats. As in all things your results may be different.

Mc Yummy
February 25th, 2009, 11:43 AM
100m on 3 minutes is a pretty easy pace. If you are consistently swimming 1000m and it takes 30 minutes each time and you are not improving, they you are not pushing yourself at all, or you need to work with someone on your technique.

Nothing wrong with swimming a 100m on 3 minutes, but swimming regularly, you should not have plateaued yet, unless there are other reasons holding you back.

nothing really wrong i wasn't just forcing myself to swim faster since i was thinking of doing 3000 m per swim, but now that you've mentioned it i guess i have to push myself to improve.

Mc Yummy
February 25th, 2009, 11:45 AM
I would start to do more interval work. Say 4x100m and 8x50m Free intervals. Of course this depends on a lot of factors such as your over all fitness, speed, efficiency etc. Try to pick an interval where you can swim at about 80% effort and get between 15-30 seconds of rest. Maybe get timed for a 50 and 100 free all out swim. Then add about 30 to the 50 time for 50 repeats and about 45 seconds to the 100 time for 100 repeats.

Using myself as an example, with about 85% effort swims my 'normal' intervals for 50 Free repeats are :55 and 1:45 for 100 free repeats. As in all things your results may be different.

hi i really want to understand what you're saying with the time but i just couldn't understand it, i never had the chance to compete or practice with people who compete, so i don't have any idea about the time intervals you posted... sorry

pwolf66
February 25th, 2009, 11:55 AM
hi i really want to understand what you're saying with the time but i just couldn't understand it, i never had the chance to compete or practice with people who compete, so i don't have any idea about the time intervals you posted... sorry


Doing repeat of swims (i.e 4x100m Free) on a specific interval such as 2:00 means that you swim the 100 and then rest for the remainder of the 2:00 interval and then when that 2:00 is up, you start the next swim.

So if it takes you 1:40 to swim the 100m free, then you get 20 seconds of rest before you swim the next 100.

So, let's say your best (i.e all out sprint) 50 free is 40 seconds. Then I would suggest you swim those on an interval 30 seconds longer than your fastest 50. So in this case it would be 1:10.

Does this help?

Mc Yummy
February 25th, 2009, 11:50 PM
Doing repeat of swims (i.e 4x100m Free) on a specific interval such as 2:00 means that you swim the 100 and then rest for the remainder of the 2:00 interval and then when that 2:00 is up, you start the next swim.

So if it takes you 1:40 to swim the 100m free, then you get 20 seconds of rest before you swim the next 100.

So, let's say your best (i.e all out sprint) 50 free is 40 seconds. Then I would suggest you swim those on an interval 30 seconds longer than your fastest 50. So in this case it would be 1:10.

Does this help?

oh okay, now i get it :)

Rykno
February 26th, 2009, 01:51 AM
we have 3 swimmers in our group, that are bikers or runners but swim with us so they can compete in Triathlons.

some of the things they do with us to help them improve on their speed and conditioning we had them swim an 800m for time. then after 6 weeks they did it again and a third time 6 weeks later. all three of them made improvements with each swim. and they are all able to swim longer and faster with other sets we do now.

6x50 descending 1-3 meaning you swim 6 50's but in two sets of three. the first one is slow, then you increase your speed in the second and in the third you swim fast, then repeat. this will help your body learn what it is like to swim at different speeds.

here is a set I like
50-100-150-200-300-400 - 400 -300 - 200 - 150 - 100-50
where you try to hold the same pace per 50 on the way up and then attempt to swim faster on the way down.

they also do lots of backstroke swimming just to get some variation in their workouts. not everyone can swim freestyle for 90 minutes.

Mc Yummy
February 27th, 2009, 04:19 AM
we have 3 swimmers in our group, that are bikers or runners but swim with us so they can compete in Triathlons.

some of the things they do with us to help them improve on their speed and conditioning we had them swim an 800m for time. then after 6 weeks they did it again and a third time 6 weeks later. all three of them made improvements with each swim. and they are all able to swim longer and faster with other sets we do now.

6x50 descending 1-3 meaning you swim 6 50's but in two sets of three. the first one is slow, then you increase your speed in the second and in the third you swim fast, then repeat. this will help your body learn what it is like to swim at different speeds.

here is a set I like
50-100-150-200-300-400 - 400 -300 - 200 - 150 - 100-50
where you try to hold the same pace per 50 on the way up and then attempt to swim faster on the way down.

they also do lots of backstroke swimming just to get some variation in their workouts. not everyone can swim freestyle for 90 minutes.

thanks for this... though i have a question... since i just started last year coming from scratch, how should i start my pacing with my time intervals? should i adjust every ten seconds until my body gets used to it?

Rykno
February 27th, 2009, 06:02 AM
some people say you should swim 30 minutes and then take your average per 100, but I think it works well enough if you swim a 800m and then take your average from that swim.

say it takes you 22:00 --> 2:45/100 then you could try to make your intervals 3:00 to start with.

or you could hold your 50s at 1:20 or so. it's really up to you and how much you are willing to push your body.

I got stuck into thinking that I could only swim 100's on 1:20 but in the last 2-3 months I have started to realize that I can swim 1:08 if I want to, so my start times have gone from 1:40 to 1:30 to 1:25 depending on how many 100's I'm swimming. I can hold 40s /50m up to 800m

Mc Yummy
February 27th, 2009, 01:59 PM
some people say you should swim 30 minutes and then take your average per 100, but I think it works well enough if you swim a 800m and then take your average from that swim.

say it takes you 22:00 --> 2:45/100 then you could try to make your intervals 3:00 to start with.

or you could hold your 50s at 1:20 or so. it's really up to you and how much you are willing to push your body.

I got stuck into thinking that I could only swim 100's on 1:20 but in the last 2-3 months I have started to realize that I can swim 1:08 if I want to, so my start times have gone from 1:40 to 1:30 to 1:25 depending on how many 100's I'm swimming. I can hold 40s /50m up to 800m

okay now i have basis :)