Swim sets
Hi-
The swim is (slowly) improving. I know it's hard to do without video, but the basic problem is that when I try to do a 1-arm catchup on left (usual non-breathing side), I have trouble coming back to center and rolling back to that side. Just practice? What's the likely cause?
Also, if you're at or around T-pace--what's the RPE? I am just trying to finish the sets with the best form I can manage. I would love perfect form, but the most important thing is to get out of the water ready to hammer and want to be sure I do enough hard work to make that happen.
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Comments
2= Depends on your distance, Sprint = RPE of 3 to 4, Oly closer to a 3, HIM a 3 to a tad less and a IM a 2.
Thanks--i should have been more specific. Say the set calls for 200 meters @ t pace. Roughly ('cause I'm still very much playing with mechanics), what is the RPE for T pace over half of the 1k meter test? You see my question?
In the same way, 400 meters @ EN vo2 pace is nothing till you repeat it a few times. Same with 500m @ z4. I have those effort levels more or less dialed in, and am trying to get the same out of the swim (where my proficiency is lower, but improving. Only had 4 workouts, so I think I probably need to cut myself some slack.).
Plug your own numbers into this but is that what you are looking for?
Or if you are looking for what to feel like in doing a 1k swim test. I suggest doing a neg split you can't go wrong with that.
I see your point regarding RPE for swim sets. Pace is much more important for short swim intervals than RPE in my opinion. On the other hand, RPE becomes relevant for longer intervals i.e 400-500m+ (after the first 50-100m) and the swim leg in a race.
When I apply my T-pace to swim sets, the goal is to be just as fast on the last interval of a set as the first. So using the example of a 1:00/100 T pace for a 200m interval, I want to be within 1-2 seconds of 2:00 for every.single.200m interval. The RPE for the first interval is always far easier than for the last one (just like running 400s), and I also have to concentrate a lot more on form on later intervals in the set. In fact I make sure the first interval feels easy so I don't overcook it, and earlier on it was often still the fastest anyway. (Now I am at a point where my intervals are usually consistent or get slightly faster from start to end- as I get comfortable with what pace feels like in the water). Counting strokes and focusing on one technique item per length helps with this.
The difference between swimming and running for adult learner swimmers like you and me is that for running as you tire you can continue to go fast by working harder, but for swimming as you tire your technique fails and working harder often leads to a further loss of technique that will make you even slower.
If you haven't already, you need to do a 1000m/y TT swim and try to do it evenly paced or slight negative split. It will feel easy or moderate at first but should be moderate/hard by the end, but not so hard that your form suffers. Try to learn to look at the pace clock every 50 or 100 so you get a sense of your pace and keep it even, even if that means starting out slower/easier than you normally would. Also try to keep the stroke count per length pretty even as that will give you an indication of your form.
I agree with Ryan's statement. Improving form and then maintaining it over an interval/set/workout/swim leg is priority #1,2 and 3 for most of us who didn't swim competitively as kids. Counting strokes helps a lot with this or keeping track of 'swim efficiency' if you have a swim specific watch. Of course one on one sessions with a swim instructor would be the most helpful.