The Distance Lane

[ande]

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]

[Couroboros]

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

[Calvin S]

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)

[chaos]

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.

[ViveBene]

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.

[ViveBene]

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.

[chaos]

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!)

[djacks]

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.

[ViveBene]

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.

There was a good discussion in past year on how to train for 500s. As I recall, the basic unit was around 125 yd, with short rest. I'll try to find it in next day or so and post a link (deadlines now).
Do you have a goal pace for the 8 x 300, or a specific way of splitting them?

[djacks]

There was a good discussion in past year on how to train for 500s. As I recall, the basic unit was around 125 yd, with short rest. I'll try to find it in next day or so and post a link (deadlines now).
Do you have a goal pace for the 8 x 300, or a specific way of splitting them?

I remember the 500 thread. There was some good info that can be applied to training for the 1650/1500.

I have a goal in mind depending on where I am in my training and how I feel. I had wanted to hold 3:36/1:12 on the 3:50 (SCY). That wasn't happening yesterday. I averaged ~3:40/1:13.3.

I seem to do better with either descending very slightly into the set or holding a goal time. I'm not too good at big descending sets.

[sjstuart]

Interesting discussion on fartlek or episodic sprinting during open-water training.

It took me a long time (a few years) of lake swimming to realize that I shouldn't be just swimming at cruise pace the whole time. So I started modeling my lake swims after distance running workouts -- some easy, some tempo, some intervals. I know nothing about recommended open-water training approaches, so I'd love to hear what other people do.

My intervals are usually something like N strokes fast, then N or 2N strokes slow. N is 10 to 100.

[rodon]

Any good set recommendations for training for the 1500/1650? I have a couple races coming up and would like to get my time down to a sub 19min

[jbs]

Any good set recommendations for training for the 1500/1650? I have a couple races coming up and would like to get my time down to a sub 19min

This thread had some good discussions about training for the 1650:

http://forums.usms.org/showthread.ph...highlight=1650

[Calvin S]

today's 4/26 distance work out was:

4x50 DR/SW @ 1:00
500 pull @ 6:00/5:45/5:30 (by round)
4x150 @ 1:45/1:40/1:35 (by round)
(x3)

[jgale]

Building distance for the Chesapeake race in June. Did 8,000 yards on Sunday as my long swim of the week. Other days range between 3,600 and 4,200 yards. My plan is to increase my long swim by 1,000 yards until I hit 10,000.

Sunday's workout was a long warm up with some pace and technique work, a main set of 6,000 and an EZ cool down. Main set as follows

8 x (300 moderate, 200 strong, and 100 sprint) with a brief rest between swims and a slightly longer rest at the end of each set

4 x (100 kick moderate X 50 kick sprint) with fins

2 x 100 kick recovery


16 x 25 – :10 seconds rest(every 4th 25 SPRINT) IM order

[tjrpatt]

this was home back in my age group days. We would warmup and then, I would have to head over to the distance lane. But, I do like training distance stuff nowadays.

[Calvin S]

this was home back in my age group days. We would warmup and then, I would have to head over to the distance lane. But, I do like training distance stuff nowadays.

Swimming distance definitely grew on me. In high school I hated it. When I got to college and the coach talked with us about where he saw us training, I wished fervently that I would be put int he sprint group (which did next to nothing). Turns out, the sprint group couldn't hold it together for more than 75 yards, and since I love the 200s, I found my niche in the upper mid distance/distance group and realized putting int he long yards wasn't all that bad, as it paid big dividends at Conferences.

[Ken Classen]

Any good set recommendations for training for the 1500/1650? I have a couple races coming up and would like to get my time down to a sub 19min

Did a Davis Mile (total 1650 short course yards) the other day.


1x275 (11 lengths) :10 Rest
1x250 (10 lengths) :10 Rest
1x225 (9 lengths) :10 Rest
1x200 (8 lengths) :10 Rest
1x175 (7 lengths) :10 Rest
1x150 (6 lengths) :10 Rest
1x125 (5 lengths) :10 Rest
1x100 (4 lengths) :10 Rest
1x75 (3 lengths) :10 Rest
1x50 (2 lengths) :10 Rest
1x25 (1 length)


1. Keep pace smooth/steady through out.

2. Make a mental note of your start time*

3. Always rest :10 seconds between, not :08 or :13 but :10

4. *At the end subtract a 1:40 or a 100 seconds from your over all time for your base 1650 time.

[knelson]

Thanks for posting the Davis Mile. I don't think I've done this before, but I like the idea. Pretty cool this all adds up to 1,650 yards!

[That Guy]

Thanks for posting the Davis Mile. I don't think I've done this before, but I like the idea. Pretty cool this all adds up to 1,650 yards!

I've never heard of it either. Cool stuff. I might repurpose it for the Butterfly Lane as a see-how-far-through-this-I-can-get type of set... I'd need far more rest, of course...

OK, I'M GOING, I'M GOING!!!