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Thread: The Distance Lane

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  1. #1
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    The Distance Lane

    D Men & Women Unite
    you're a sick bunch
    The longer the better
    your sprints are 200's, 400's, 500's, 800's, & 1000's
    You barely get going on 1,500's & 1,650's
    You love 2Ks, 3K's, 5K's, 10K's, & some of you love 25K's.

    Talk to each other, I have no clue what you do over there.

    What did you do in practice today?


    [ame="http://www.usms.org/forums/showthread.php?t=16584"]the breastroke lane[/ame]


    [ame="http://www.usms.org/forums/showthread.php?t=16601"]The Middle Distance Lane[/ame]


    [ame="http://www.usms.org/forums/showthread.php?t=16587"]The Backstroke Lane[/ame]


    [ame="http://www.usms.org/forums/showthread.php?t=16588"]The Butterfly Lane[/ame]


    [ame="http://www.usms.org/forums/showthread.php?t=16618"]The SDK Lane[/ame]


    [ame="http://www.usms.org/forums/showthread.php?t=16591"]The Taper Lane[/ame]


    [ame="http://www.usms.org/forums/showthread.php?t=16586"]The Distance Lane[/ame]


    [ame="http://www.usms.org/forums/showthread.php?t=16589"]The IM Lane[/ame]


    [ame="http://www.usms.org/forums/showthread.php?t=16585"]The Sprint Free Lane[/ame]


    [ame="http://www.usms.org/forums/showthread.php?t=16619"]The Pool Deck[/ame]
    Last edited by ande; May 6th, 2010 at 10:56 PM.

  2. #2
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    Re: The Distance Lane

    I just did my first 1650 yesterday! Dropped my time from a 24:30 last week to a 22:09.31.

    Here are my 33 50s:

    35.72
    37.96
    42.83
    41.22

    41.08
    40.40
    40.76
    40.20

    41.02
    40.17
    40.44
    40.18

    40.21
    40.53
    39.95
    40.03

    41.26
    40.21
    40.17
    40.71

    40.09
    40.84
    40.61
    41.13

    40.74
    40.61
    41.10
    40.88

    40.63
    40.34
    40.58
    40.24

    36.47

  3. #3
    Very Active Member Calvin S's Avatar
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    Re: The Distance Lane

    monday was distance day:

    8x150 @ 1:45
    1x100 @ 1:05
    6x150 @ 1:45
    1x100 @ 1:05
    4x150 @ 1:45
    1x100 @ 1:05
    2x150 @ 1:45
    1x100 @ 1:05

    6x100 kick @ 1:45
    1x50 kick @ :40
    4x100 kick @ 1:45
    1x50 kick @ :40
    2x100 kick @ 1:45
    1x50 kick @ :40


    the goal was to work on switching from aerobic swimming to fast and back to aerobic (no breaks until after the first set before the kick started)

  4. #4
    Very Active Member chaos's Avatar
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    Re: The Distance Lane

    yesterday... 1st OW swim of 2010 in NY for me.

    hudson river north of beacon 57 degrees.... 30 mins north; 30 minutes south

    .... with rondi and willie.

  5. #5
    Very Active Member ViveBene's Avatar
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    Re: The Distance Lane

    Quote Originally Posted by chaos View Post
    yesterday... 1st OW swim of 2010 in NY for me.

    hudson river north of beacon 57 degrees.... 30 mins north; 30 minutes south

    .... with rondi and willie.
    An hour! how nice! Lake Michigan is hovering around 51; no one-hour swims yet.

    Chaos, do you sprint episodically in OW swims, as described in my above post?
    Thanks.

  6. #6
    Very Active Member chaos's Avatar
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    Re: The Distance Lane

    Quote Originally Posted by ViveBene View Post
    An hour! how nice! Lake Michigan is hovering around 51; no one-hour swims yet.

    Chaos, do you sprint episodically in OW swims, as described in my above post?
    Thanks.
    i often apply fartlek techniques during long swims... like: 20 strokes cruise, 10 strokes fast, 20 strokes cruise, 20 strokes fast, 20 strokes cruise, 30 strokes fast.... etc to 100 strokes fast and then back down. to differentiate between speeds (and help me keep count) i'll change my breathing pattern between cruise and fast speeds.

    yesterday, we started with the current (the hudson flows both ways) and finished against, so in effect, the first 30 minutes was cruise, and the way back was fast (but not faster!)

  7. #7
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    Re: The Distance Lane

    I'm aiming for a good 1500 LCM in July.

    I find that 50s and 100s don't provide the mental discipline I need. I like to keep my repeats in the 200-500 range.

    Today's key set: 8 x 300 on an interval that gave me about 10 seconds rest.

  8. #8
    Very Active Member ViveBene's Avatar
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    Re: The Distance Lane

    Quote Originally Posted by Calvin S View Post
    monday was distance day:

    ...

    the goal was to work on switching from aerobic swimming to fast and back to aerobic (no breaks until after the first set before the kick started)
    This is a more formal, pool-oriented way to get at an approach frequently recommended for OW: pick up the pace (sprint*) for 1/4 to 1/3 of the total time. Different applications of the principle are possible: for a shortish, 1- or 2-mile swim, 9 sprint strokes, 30 regular, say; but for a Channel crossing it might be sprint 15 minutes out of the hour.

    It helps to be able to turn on and off the sprint pace for long pool swims as well. I did two consecutive 1000 yds and used the sprint technique mindfully on the second (totally forgot about it on the first!), dropping my time by 5%, even though I was tired.

    *Note: "Sprint" in such cases probably means something different to distance people. For example, we still breathe.

  9. #9
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    Re: The Distance Lane

    Since we're at the beginning of a new season
    I thought I'd bump all the lanes to see which one is winning

  10. #10
    raced the 200 fly couldbebetterfly's Avatar
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    Re: The Distance Lane

    Well it looks like I'm on my own here....

    I did the Davis Mile this morning and its harder than it sounds. I finished in a collapsing heap in 24.24 so thats 22.44 total swim .

    Any of you know if theis set should be used for regular training purposes, or is it best to do it every couple of months to see how you're progressing (or not)?
    30something and way too young for my times

  11. #11
    Very Active Member geochuck's Avatar
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    Re: The Distance Lane

    A Davis mile 1650 yards, is it 110 yards short of a mile???
    Keep it simple George Park
    New swimsuit styles http://www.swimdownhill.com

  12. #12
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    Re: The Distance Lane

    thought I'd bump all the lanes to the front page to encourage folks to comment in their lanes

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    Re: The Distance Lane

    I think it was Kirk who suggested that you best average of 15 x 100's on 20-30 rest is a decent predictor of a timed 1500. I did the set twice and held right around 1:13 (just over), so that puts me around 18:20

    I am doing the 1500 this weekend, so I'll report my results to indicate if this is a decent predictor (for myself at least).

    My goal is 18:20.

  14. #14
    Very Active Member Chris Stevenson's Avatar
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    Re: The Distance Lane

    Quote Originally Posted by lefty View Post
    I think it was Kirk who suggested that you best average of 15 x 100's on 20-30 rest is a decent predictor of a timed 1500.
    One of the coaches of the age-groupers (who share a pool with us masters) does the following as a test set. The interval gives 25-30 sec rest for most of the swimmers in the group.

    Three sets of 10 x 100 on 1:30, des 1-3, hold 4-10 for best average.

    He would tell them to take their HR at the end of each set, and would give them about 2 min recovery between sets. He records people's averages for each set.

    The coach (Brent St. Pierre) thinks this set is a good indicator of aerobic swimming conditioning. He observed that many other coaches use some variation of a timed 3000 as a test but found that many non-D types have trouble with pacing: they either take it out too hard (and stop trying when the "fail" halfway thru the swim) or not hard enough (so that the performance is not a good predictor). He thinks his variation is good for a much wider range of swimmers.

    And he gets to yell at swimmers to maintain or improve their average during that painful third set, to get every last drop of effort from them.

    I agree with the value of the set. I find myself averaging right around my 1000 pace.

  15. #15
    Very Active Member ourswimmer's Avatar
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    Re: The Distance Lane

    A teammate and I did a set one day last spring that seems also to have been a good reflection of our paces for a 1650 race. The set was 21 x 100: 6 on 1:30, 5 on 1:25, 4 on 1:20, 3 on 1:15, 2 on 1:10, 1 AFAP. We chose the starting interval for the 6 x 100 so that the 2 x 100 would be on an interval that was no more than 5 seconds over the pace we wanted to hold for a 1650, and the goal for the set was to swim each 100 at or faster than the 1650 pace. His target race pace was a few seconds per 100 faster than mine, but on the other hand I was going second so I got some assist from drafting.
    Last edited by ourswimmer; December 1st, 2010 at 01:15 PM.

  16. #16
    Age Grouper in Training jaadams1's Avatar
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    Re: The Distance Lane

    I almost had a major screw up today at my meet in Olympia. We arrived plenty early, about 8:15am at the pool, warmups were at 8:30, checkin by 8:45, meet starts at 9:00.

    400 IM was the first race, 1 heat. I was in heat 2 of the 1650. While heat 1 of the 1650 was swimming, I suddenly realized that I had forgotten the step I was supposed to do by 8:45am (see above). CHECK IN!!! I completely missed this step, as I had entered the pool through an open side door, rather than the front door where I would have seen the check in table. OOPS!! I immediately went to the meet referee to see what was going to happen. He said that since there were only 12 participants in the race, they just left it seeded as it was with the 2 heats of 6 people. I got soooooo lucky.
    I ended up with the 1650 of a masters lifetime...breaking my age group LMSC record by 6 seconds, and going an 18:07.57!
    Let this be a lesson to all of you in the distance races...remember to check in for your events. I was very lucky this time, but it could have been worse!

    Also, a big thanks to That Guy for counting my 66 lengths and not getting stuck on lap 43 as had been planned

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    Re: The Distance Lane

    I have a question about heart rate monitors. I have only been back in the water for four months after a 20 year layoff. My background was mid-distance but now I want to do 1500/1650 in the pool and plan to do an open water 5k in about six months.

    Do any of you train with heart rate monitors? What sort of numbers do you look for when you are trying to build up your endurance and distance?

    I measured my max heart rate in water and it was 18 beats lower than on land. So accordingly, I am averaging 70-75% MHR during my long aerobic swims of continuous 4000-5000 scy (open turns). If I mix in some random speedplay, I will see peak rates of 80-85%.

    What are some typical numbers so I can gauge how I am doing? Thank you for any feedback.

  18. #18
    Green Mountain Boy rxleakem's Avatar
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    Re: The Distance Lane

    I swam the mile for the first time in the pool this past weekend. Here are the results.

    1500 Free: 19:41.94 scm

    33.63 36.79 38.35 38.29
    39.61 39.65 40.20 40.14 (400 = 5:06.66)
    40.67 40.73 39.71 38.62
    41.56 40.57 39.59 40.51 (800 = 10:28.62)
    37.46 39.64 41.38 41.45
    39.75 39.82 40.51 40.59
    41.06 39.29 40.08 38.85
    40.09 33.35

    On the highlighted 50's (#11, 12, 17, 18) I attempted to swim 25 hard then settle back into DPS focus, but the 50's afterwards indicate that it probably was not the best move. My stroke counts per lap were fairly consistent throughout, although I feel that I need to perhaps increase turnover a bit (perhaps an extra SPL or two) in order to drop time.

    What say you distance folks - is there a miler in those splits somewhere? Did I get out too fast? Any suggestions for improvement or better splitting? Much obliged.
    ..<))><

  19. #19
    Age Grouper in Training jaadams1's Avatar
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    Re: The Distance Lane

    Quote Originally Posted by rxleakem View Post
    I swam the mile for the first time in the pool this past weekend. Here are the results.

    1500 Free: 19:41.94 scm

    33.63 36.79 38.35 38.29
    39.61 39.65 40.20 40.14 (400 = 5:06.66)
    40.67 40.73 39.71 38.62
    41.56 40.57 39.59 40.51 (800 = 10:28.62)
    37.46 39.64 41.38 41.45
    39.75 39.82 40.51 40.59
    41.06 39.29 40.08 38.85
    40.09 33.35

    On the highlighted 50's (#11, 12, 17, 18) I attempted to swim 25 hard then settle back into DPS focus, but the 50's afterwards indicate that it probably was not the best move. My stroke counts per lap were fairly consistent throughout, although I feel that I need to perhaps increase turnover a bit (perhaps an extra SPL or two) in order to drop time.

    What say you distance folks - is there a miler in those splits somewhere? Did I get out too fast? Any suggestions for improvement or better splitting? Much obliged.
    I can tell that you really had a LOT left over for a "sammy save up" on the final 50. To drop 7 seconds off your 50s pace in the final lap is a lot. I'm sure you can hold a stronger pace throughout, though it will hurt too. I know you don't swim a ton of yardage to really condition greatly for distance swimming, but that may be what you need to do. Or possibly aim for the 1000 distance (which I prefer over the 1650).

    The only time I've ever done a "sprint" (or whatever you were doing) in the middle of a 1650 race was at NAIA college nationals my freshman year. I was neck and neck with the winner from the year prior, and decided that I didn't want to wait till the final 100/200 to come down to a "showdown" for the win. I decided to try a "surprise sprint" around the 900 point of the race, and threw down a :54ish 100 when I was holding :57mids already. The other guy wasn't ready for my speed burst, and tried too late, but then blew himself out trying to catch up again. It hurt, but I won.
    "Don't be upset by the results you didn't get with the work you didn't do." - K.A. Benthin

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  20. #20
    Very Active Member ourswimmer's Avatar
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    Re: The Distance Lane

    Quote Originally Posted by rxleakem View Post
    Did I get out too fast? Any suggestions for improvement or better splitting? Much obliged.
    Agree with jaadams1: You did not get out too fast, but you may have swum the middle too slow. Ideal splitting for a 1500/1650 has the first 50 a little faster (maybe 1-3s) than the rest, due chiefly to the dive, and then every single 50 after that the same until the last 150-200. Then you build to what feels like all out on the last 50 even though it is really only maybe 1-2s faster than the ones in the middle.

    Beginning somewhere around the 500-800 mark you should feel as if you would vomit if you went any harder. It's unpleasant in a completely different way from the burning legs and numb feet of a 100/200, or from the dull pain that sets in about 7K into a 10K. You need some practice racing the 1500/1650 to know just where that line is but I think many inexperienced distance swimmers don't come close enough to it to have their best possible races.

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