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RR swim - what flavour

Dave TalloDave Tallo
in General Training Discussions

Have a RR swim scheduled tomorrow.  Not mission-critical, but would be nice to have a good water experience.  Lots of pool time and an early-season IM already behind me.  Normally 1:03-1:05 IM swim.  Which flavour should I do? 

1. continuous swim in 50m pool, but duration would be 60 mins maximum, or

2. continuous swim in 25m pool, duration could be up to 1:15, or

3. OWS, but would have to leave from work and drive like a madman to get to the lake for 7:30, and it would juuuuuust be getting dark by the time I am finishing up.  

 

Comments

  • mattsullmattsull

    1

  • Coach RichCoach Rich

    #1 but:

    • 400m, hard. Short, high turnover stroke, fast kick. Simulate the start
    • 400-600m: drop into your pace, stepping it down by 50's. Simulates getting some space and getting into your stroke. However, stepping it down a 50 at a time is meant to counter which usually happens, which is to drop into your pace but it's actually ~2"/100m slower than your pace because you gassed yourself in the first 400m
    • 600-End: IM pace.

    Get your 1k, 1.9k, 2k and 3k splits.

    • 1k should be about 20-30" faster than race pace
    • 1.9k should be about 20" faster than race pace
    • 2k and 3k splits should be dead even.

    So basically, all of your 1.9k/1.9k positive split is happening in that first 400-500m. After that you should dead on pace for every 100. I wear a watch and catch my splits every 100, just looking at the watch while I'm doing a flip turn. Can also catch a split coming off the wall, looking up at the clock as I breath.

     

  • Dave TalloDave Tallo

    3.8 in 1:00:15.  Wish I could get in that neighborhood in an actual race!  

  • mattsullmattsull

    Nice work.

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