More on Swim Pacing

Set back to come backAfter reading my last swim post, “All in a winter’s swim“, my coach commented,

Pacing takes practice.

She also included the following link to a great blog post about the value of swim pacing.  http://www.feelforthewater.com/2013/12/but-i-was-just-chasing-ray.html.  (for those of us who love data this article will not disappoint.)

Reading this completely confirmed my summary: Finally, in hindsight I can figure out that …this means I went out faster than I could maintain.

Coincidentally, the next workout my coach had planned was a perfect opportunity to test this hypothesis (and my willingness to slow down to go faster).

Workout #1: Swim
Planned Duration: 0:45
Description: (warm-up) 3 x 100 @ 1:45 100 easy (25 backstroke/ 25 free) 3 x 100 @ 1:45 100 easy (25 backstroke/ 25 free) 100 BTTW FAST

My Post Workout Comments:
Rather than focusing on speed, I focused on good form and being strong. Specifically: “head down, don’t lift head on breath, relaxed hands, core engaged like vacuum exercise, rotate, & kick from butt” –  repeat

1st 3×100@1:45: 1=1:30, 2=1:38, 3=1:40
ok – still went out too fast on the 1st 100 – regroup, try again.
2nd 3×100@1:45: 1=1:35, 2=1:35, 3=1:37  YES!
What struck me most was that both sets actually averaged 1:36.  BUT…I wasn’t as fatigued on the second set AND I felt like I could have kept going and maintained the pace for another 200 yards.  I can only imagine this bodes well for wishing to ride a bike and then run after a swim, as well. I was incredibly pleased with the results.
100 BTTW fast: 1:25 (a personal best)

I was thrilled with a PB on this 100, but even more so with having maintained my even pace.  This feels like amazing progress for me.

Swim Smooth logoOn a side note.  The website, Swim Smooth, that Kelsey sent me to is a fantastic resource for swim information. This is another great post on how the most improved swimmers made the greatest improvements in 2013.

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