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Bob Shepler
August 19th, 2005, 12:23 AM
Any advice on training for 1500 SCM. I will be competing for the first time Nov 5, 2005. I want to do the 1500 m. I've been with a masters club since early Jan. 05, I'm 53 yrs. old.

I train 3 to 4 times per week with the masters group, doing about 3600 yrds per workout.

Besides just training on my own doing distance sets is there any specific advice other than just swimming between the walls alot.

My coach suggested training sets of 16x 100's and working at keeping the same pace thru the entire set.

Rob Copeland
August 19th, 2005, 08:15 AM
Bob,

Is your goal to complete the 1500 or do you have a time in mind? If you have a time, what is your current pace relative to that time?

Your coach’s of 16 paced 100’s (assuming a relative short rest interval) is a good set. Another set you could try would be 5X200 descending (going faster) on each one, so the last one is at race pace. Or maybe 4X500.

Also make sure to work on your technique.

mattson
August 19th, 2005, 08:24 AM
Besides sets designed to work you hard (to increase your endurance), you should also chose times to work on being "lazy". Find out the minimum effort needed to swim at a certain speed. If you can maintain your desired race speed with less effort, that will let you maintain that pace for more of the 1500.

Kevin in MD
August 19th, 2005, 08:42 AM
1500 is a largely aerobic swim.

Some easy 2000 and 3000 yard swims will do a lot to build your endurance. You can take them easy, let your mind wander nd just get through them.

The 16 x 100 is a good set for aerobic development too, a slightly different type of development.

As you get within 3 to 4 weeks of your goal race, build your intervals up from the 100s to 300s to 600s to 800s. The purpose of these is to maintain a fast pace (high intensity) as your intervals get closer and closer to race distance.

Sam Perry
August 19th, 2005, 08:49 AM
I hate the 1500 personally (unless I can do it backstroke), but I did an interesting set yesterday that I thought would help aerobic endurance it was as follows:

1 X 100 on 2:00
1 X 200 on 3:00
1 X 300 on 4:00
1 X 400 on 5:00
1 X 500 on 6:00

I had set a goal to hold 1:05 to 1:08 pace all the way through. Was a pretty dificult set (for me), but I did start getting a good sense of pace and aerobic systems were definitely tested.

ande
August 19th, 2005, 09:56 AM
hi bob,

there's many things you could do to improve your 1,500

here's a list of things to consider

1) swim in a meet or do one 1,500 for time
every other week to learn how to swim the 1,500 and
track your progress,

2) improve your speed
do speed work sets like

5 x 100 on 3:00 or 4:00 fast for time
or
5 x 50 on 2:00

3) improve your abilty to hold faster paces with aerobic work
like 16 x 100 on a challenging interval with 5 - 10 sec rest
hold every time even or
5 x 400 on 20 - 30 rest

5 x 200 descend :30 - 1:00 of rest between each swim

4) pacing work / splitting work
you'll swim the best time you can
when you correctly split you swim,
learn to even / negative split your 1,500,
If you go too hard on the first part of your race
finishing will be long and painful and
you won't swim as fast as you could have

5) Do over distance swims like 2,000, 2,500 or 3,000's

6) lose weight if you're over weight

7) shave down if you're hairy

8) wear a fast skin type suit

9) decide whether or not to wear a cap
you'll be cooler with out one
depends how much head hair you have

10) taper before your big competition
start cutting your yardage about a week out,
do some pacing and speed work.

11) perfect your technique,
focus on your stroke, turns and streamlines

12) train 4, 5, or 6 times a week, more is usually better

13) stay healthy, don't get injured.

14) ramp up into more challenging sets

15) get training partners, those who will hold you accountable,
those who won't let you wimp out

16) read swim faster faster
http://forums.usms.org/showthread.php?s=&threadid=4229&perpage=15&pagenumber=1

what else?

keep us posted, good luck with your quest

Ande


Originally posted by Bob Shepler
Any advice on training for 1500 SCM. I will be competing for the first time Nov 5, 2005. I want to do the 1500 m. I've been with a masters club since early Jan. 05, I'm 53 yrs. old.

I train 3 to 4 times per week with the masters group, doing about 3600 yrds per workout.

Besides just training on my own doing distance sets is there any specific advice other than just swimming between the walls alot.

My coach suggested training sets of 16 x 100's and working at keeping the same pace thru the entire set.

Bob Shepler
August 19th, 2005, 10:50 PM
Thank you all. Your advice is well taken. This will be my first ever meet. I intend to do five events but wanted the 1500 to be my best.

mattson
August 20th, 2005, 12:23 AM
I don't know about most people, but I am pretty thrashed after the mile. Feels like Rocky punching my gut (instead of a side of beef). Give yourself time to recover after the race.