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Swim Set paces

oscar_poscar_p
in General Training Discussions

Hi All

Need a little help on getting my head ready for the start of the swimming as part of my get fast in 5 weeks or so (oh joy... I swim like a brick). So I understand that for the bike and run as part of the OS Z4/Z5 intervals help get us faster. I also understand that swimming is 80% technique and 20% fitness. 

The questions: 1) I have used the Swimsmooth CSS tests in the past (800m time trial, rest,400m time trial) - I was around 2:05 for 100m (as I said, a brick)  Is there an EN swim test for defining zones in the pool?  

2) How should I feel at the end of each of the MS ?? Blowing hard or ready to go again?

Thanks everyone

Comments

  • Brad MarcusBrad Marcus
    @Graham - I'm in the same (sinking) ship as you when it comes to swimming....S L O W. The good news is that although my technique may have only marginally improved since joining EN, my speed and confidence has to some degree in the water. Don't disregard the good racing advice in the haus when it comes to the swim. To try to answer your questions:

    1 - check out this link from Coach R in regards to swim testing. This, and much more regarding swim testing protocol are found in the wiki http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Swim+Test+Protocol

    2 - depending on the wko (there are different types during the week when I was incorporating swims into my plan), you should feel pretty cooked after a MS, but realize that there are sometimes multiple sets with very little recovery in between (20-30"), so you should be ready to go again with the same, if not greater, effort than the prior set. The description of your swim wko is fairly detailed in EN in terms of what type of effort for each workout. Remember, quality over quantity prevails.
  • RumpoleRumpole
    This set as a warmup helped me a LOT over the summer--I used this to hack the swim workouts in the short course plan. (From slow twitch guppy challenge):default set:

    150yd/100yd/50yd, on the 2min, 2:20, or 2:40 base.
    50yd kicking, scissor out, dolphin-then-scissor back, with kickboard, with fins if needed, on whatever base needed, leave in soonest top.
    50yd semi-catch-up, no fins, leave on soonest top.
    50yd one-arm pull, no sculling with off-hand, with fins if needed, leave on soonest top.
    50yd kicking, scissor out, dolphin-then-scissor back, with kickboard, with fins if needed, leave on soonest top moving right into this set all over again.

    A longer explanation is here:http://forum.slowtwitch.com/gforum.cgi?post=4638180

    Or some variation thereof. Do the scissor kicks and dolphins on your back, in a streamlined position. the first time it will be really hard, but you will notice how your position in the water gradually improves. And then do as much of the EN main set as you can in the hour. But you will find that as your position improves, the main sets become easier and faster.
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