The Distance Lane

[slow]

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.

[rxleakem]

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.

[jaadams1]

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.

[ourswimmer]

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.