Take today for instance, I went swimming and as I was driving to the pool I changed my original plan. I was going to swim a straight five kilometers, then decided it might be better to swim 1000m sets. I was initially going to do 3 x 1000m but made a diversion to stay with 2 x 1000m as I was going to try and hold a faster pace, as I was trying to see if I changed my stroke rate, how much it would change my time and distance coverage.
I sent through to a friend of mine some details from, today's swim and one from last month that were the same distance. Times were a little different and so was stroke rate.
| Distance | 2,000 m | 2,000 m |
|---|---|---|
| Time | 43:39 | 51:08 |
| Avg Speed | 28.4 100m/hour | 28.6 100m/hour |
| Avg Pace | 2:07 min/100 m | 2:06 min/100 m |
| Calories | 296 C | 295 C |
| Elapsed Time | 44:03 | 51:08 |
| Max Speed | 32.4 100m/hour | 31.7 100m/hour |
| Best Pace | 1:51 min/100 m | 1:54 min/100 m |
| Avg SWOLF | 101 | 97 |
| Avg Strokes | 37 | 34 |
This is the two swim sessions I was comparing, the first on is today and the second one was on the 1st July. The thing with this diagram shows that as my stroke rate was higher, so more strokes used, less over all time, though my average pace and speed was a little bit slower, yet my maximum speed was higher this week.
It was suggested to me today that I do a one kilometer time trial and use that as a base for comparison. So my swim session on Wednesday will start with a one kilometer time trial, and then 100m sets for pace and speed.
I enjoy coaching myself and seeing how each swim can be different. I realised over the last couple of days that I am capable to making the qualifying distance of 10 kilometers and so over the coming weeks focusing on pace and technique will be more important. Then it will be a balance between getting the kilometers in and keeping good pace and time.
So as I go into a new week of training, its about pace and time and enjoyment of being in the water.
Have a great week everyone...
Hayley xx
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