Tag: swim drills

More on Swim Pacing

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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.

Monday morning swim, not.

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Pool in the dark The 5:10 alarm was unwelcome this morning.

The bed was warm and cozy and begging me to stay.  The grinding sound of the salt trucks gave me hope…maybe a school cancellation…? Then the pool would be closed.  No luck.

The driving wasn’t too bad. I was happy to see that the parking lot was just sparsely covered with cars.  I figured I was about to reap the benefits of my dedication and maybe have an entire lane to myself.

We waited. And we waited. Our numbers started dwindling and then it occurred to me that all of the die-hard, AM lap swimmers were missing. Wait a minute – something was up.

So it turns out, there is a website for the community use pool:

Lap swimming cancelled

Oh, how I wish I had just given in to the call of the flannel sheets this morning.

She hits the wall

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swim gogglesToday’s workout: humility

In previous posts, I’ve presented some of my initial challenges with swimming on my back: Does your neck hurt when you do that? 

I’ve also celebrated my progress and ability to predict the end of the pool by watching ceiling tiles: Procrastination & BTTW

Today, my neck was in a great position.  I was swimming in a reasonably straight line – tracking with the ceiling tiles.  I easily spotted the broken tiles which signaled the end of the lane. I completely failed to extend my arm.

Bam. Right into the wall.

I kid you not.

What sport isn’t all about my core strength?

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core powera. swim
b. bike
c. run
d. none of the above, so just get over it and do more planks. (sigh)

After last week’s monster “pull buoy at the ankles” workout, I sent a long email to my coach. It was all about how sure I was that my old, left shoulder injury and its weakness was causing my left arm to cross my body.  Her response went something like: “or it might be your core.”

Two days later, I practiced “high-elbows”.  I sent another email to my coach.  I was even more sure that I had found the cause of my body crossing stroke.  My left elbow had been too low, and clearly this was the result of my old, left shoulder injury.  She responded that high-elbows weren’t really all the rage, anymore.  So I asked what the new rage was.  Her response went something like: “focusing on your core & core-strength.”

Yesterday, I went to the pool, still fairly certain that my high-elbows were my answer.  My warm-up swim drills included a few hundred yards of swimming with a pull buoy at my ankles.  And this time she included with”closed-fists”.

She made her point.  Core strength it is.  (sigh)