Posted: 24/10/2015 at 08:26
Schmunks: Can you see a pool clock?
- Work out your pace per 100m. (Do 10x100m off 10 seconds rest, then work out your average pace across the swimming portions. You only need a stopwatch for this, you can use the pool clock for rest intervals)
- Get used to knowing that if you swim 100m and come in +5 seconds, you're swimming a bit below threshold.
- Create swim sets.
An example might be you warm up with 400m. 10x50m drill out, swim back (assuming you're in a 25m pool). Main set of 400, 300, 200, 100 at threshold plus 5,4,3,2 with rest to the top of the next minute or whatever is appropriate*. Cool down.
Keep it simple enough to remember, do one or two key drills per session and read and remember what you're focusing on for that drill. The danger flicking through a dozen drills in a session is you never get enough time or mental capacity to really think about what you're doing. Work on body rotation one day, breathing another, catch another, etc. Swim often enough and they come together on their own.
*I know this looks complicated but for example: I swim at 1:25/100m, so 100m at 'pace plus 5 seconds' will take me from "top of the clock" to 30 seconds.
If I'm doing 400m, that's 4 of them... leave on "red top", 100m split will be at "red 30" (which is usually black top). If I'm ahead of pace, I might see red 27 when I turn. I know to back off a bit. If I see 32, I give myself a leather suppository. By the next 100m, I will be looking for "red top" again.
Yes, other numbers are less convenient, but even if one swims at, say, 2:01/100m and you're swimming as threshold +3 seconds, you know you'll come in at (1+3=4) 4 past, 8 past, 12 past, 16 past. You can rest until the next hand is at the top and repeat.