>> Tuesday, March 14, 2017
My swimming is still going OK, but I'm not getting much faster. When I started swimming last fall after a year off, I got faster quicker using the CSS swim method. (I've talked about that a lot, and here's a post from last November that describes it more in depth - it's basically the idea that you train just under your threshold pace with short breaks to gain the most swim fitness.)
I first started training with some CSS swim workouts (not for EVERY workout) a few years ago, and a common workout of 200 repeats with short rest would average 3:10. Well, I got that down under 3:00 after a few months, and I think down near 2:50 a bit later. In recent months, when I started swimming again, here was my progression in a shorter version of that workout: 6x200 with 20 sec rest:
- Dec: 3:02.78
- Jan: 2:59.83
- Feb: 2:59.10
- Mar: 2:58.39
I felt like I KILLED that workout last week to only gain a 0.70 sec advantage over 200 yards (0.35 sec/100). I also did a ladder workout last week that was actually 15 seconds slower than the same workout 2 months ago. The workout is 100, 200, 300, 400, 300, 200, 100 with 20 sec rest:
1:28, 1:31 = 3:00.72
1:28, 1:30, 1:29 = 4:28.94
1:30, 1:32, 1:30, 1:29 = 6:02.32
1:28, 1:33, 1:29 = 4:32.25
1:30, 1:31 = 3:02.06
23:59.94 for hard effort, or JUST under 1:30 pace. (1:29.996/100)
- - - - - - - - - - - - - - - - - - - - - - - - - - -
1:29, 1:31 = 3:01.04
1:28, 1:30, 1:31 = 4:30.28
1:28, 1:31, 1:31, 1:27 = 5:59.26
1:26, 1:30, 1:29 = 4:26.46
1:27, 1:29 = 2:57.07
23:44.22 for 1600 of effort, or 1:29.01/100 ave!
[Notice especially that the longer intervals have gotten slower. Dang.]
Obviously, I'll make the most gains when I START swimming again after a big break, but I'd still like to see my progress KEEP get better. Here's what has happened the 2 times I've implemented the CSS swim method:
I make big gains right away, and then it starts to level off.
If I mix up the training methods after I see their biggest gain (dotted lines),
then I may be able to keep improving more over a shorter period of time.
Thoughts from you? I'm open!
Bottom line: I just need to keep swimming!
(Again, click here for more about CSS swimming, and follow some links on that link for even more.)