Long swim with loss of pace

This evening's long swim was just over target at 2300m. Some lengths were at a slower pace than I wished due to others in the lane, but in general my pace declined through the hour. I did start off gently but my form deteriorated noticeably and is quantified by an increase in SPL from 21 to 25.

Last week I was clearly faster than today. But I mustn't be disheartened as last year I swam a very similar distance at a pace of 2:53min/100m compared to today's of 2:36min/100m; so now I'm 10% faster.

As I'm taking the long session beyond 200m it is evident that I'm needing to drop the pace, as I do in running to a 'long slow' approach. An hour of exercise doesn't permit working at a threshold of any part of the metabolic or muscular chains.

A good long swim

After work I leant my shoulders into the week's long swim and was happy to complete 2067m. It was tiring and for 50 minutes or so of exercise surprisingly tough as I don't run with anything like this level of effort.

The outcome was good though as although my pace varied a little I managed 2:30 min/100m for both 1500m and 2000m; both personal bests. I believe I saved 8 minutes on the 2000m since last year's equivalent session which is a significant improvement.

Perhaps one of the most important aspects of today's swim is the rather dull observation that I managed my pacing well as the first 1000m was at 2:30min/100m too. I have to reveal that the two final, 'bonus' lengths were a little slower!

Swim Session 10

This morning I was able to take an hour and a bit annual leave and pop out of work to do the #10 session in my programme. I must admit that I didn't use the snorkel, I've not worked up the courage to use that affectation in the Cofield pool as yet.

After the warm-up the kick drills went fairly well. The fins certainly encourage a small tight kick whilst adding a lot of propulsion. If I could maintain that speed without fins I'd be thrilled. Anyway, back to reality I then had 15x 100m sets to do with only 5 second rest intervals. Over the programme the rest intervals have reduced and I've tried to follow the shortening of the recovery pause. Looking at my data it appears that my rests are more like 15s but overall the pace was improved even though I exceeded 2000m in the session.

The timings show a slight decline across the 15 sets which isn't all that surprising. The last set was at almost a 4min/100m pace unlike the bulk of them at just a spot over 3min/100m.

So how is the stroke? Clearly I am building up aerobic endurance even though the speed is only changing in very small increments. The front quadrant style on a breathing stroke is improving although as I tire the arm drops more. In early sets I am improving my kick as I can feel my heels breaking the surface so they aren't drooping. Again they become deadweights late on. The early vertical forearm is perhaps the greatest challenge. Today, every so often I really felt the catch and backward press on the water but I think my arm was only slightly bent. When I get a greater elbow flex I think I do a short stroke and don't extend my arm prior to recovery.