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Simply Faster! 

Welcome to my blog, Simply Faster, attempting to simplify the art of swimming faster!

There are dozens of ways to improve your swim. Unfortunately focusing on dozens of skills at once will likely leave you confused, frustrated and potentially not any faster.

Through this blog, I hope to share proven ways to become faster in the water, one concept at a time.


Above all else mentioned here, if you truly want to improve, it is critical to make time for the pool.  Show up, prepare and plan your pool time.  Nobody gets faster by skipping swims or jumping in without a method to the madness.

About the Author

Interval Training - Do it!

1/4/2016

6 Comments

 
Taking it one step at a time, this post focuses on interval training. Do you incorporate specific interval training into your swim sessions?  If not, keep reading and try something new. If you already interval train, maybe it is time to lower your standard interval or add more test sets to your training regime. 

Do you know the answers to these pace specific questions?
What is my 100yd EZ pace? 
What is my 100yd Threshold pace?
What is my Standard Interval (S.I.)?

If you do not incorporate interval training and do not know the answers to the questions above, you need to do some homework in the pool.  Do you already know your run paces, bike watt ranges and/or heart rate for various efforts in training?  The pool is no different. Know your paces, get yourself on a standard interval and you will make gains.  

What is EZ pace?  "EZ" pace means you could do that pace for hours on end, it's truly easy and you can hold great form throughout. Time yourself on an EZ 100yd freestyle during warmup.

What is Threshold pace? "Threshold"  is a race pace that a swimmer can hold for a sustained period of time while holding quality form.  Calculate your threshold or Critical Swim Speed (CSS) through the Swim Smooth site. The threshold pace for swimming is similar to the concepts of  Functional Threshold Power on the bike or Jack Daniels VDOT run calculator paces for running. 

What is a Standard Interval?  
A typical standard interval in the swimming world accounts for your swim time and rest period. As an example: if you swim 10 x 100yd freestyle on a standard interval of 1:45, and you touch the wall at the 1:30, you get :15 rest. If you slow down or speed up during any of the next 100yd repeats, your rest interval shortens or lengthens, but you stay on the 1:45 interval.  Click here for a more in depth description of standard intervals.

When incorporating a standard interval set, understanding how to use the pace clock is critical.  The pace clock keeps you accountable. Notice your 100yd splits and pacing throughout your workout.  

Do you already have a standard interval ? Do more main sets at threshold pace to increase your aerobic fitness. Remember to  re-test your threshold every 4 - 8 weeks. 

If you are looking for great workouts that incorporate interval sets, Sarah McLarty from Swim Like A Pro has many workouts saved on her blog.  An example is Quick Set Friday: Race Intervals. Adjust the workouts to your specific standard interval. 

Start becoming more accountable in the pool and you will see results. Enough reading already... grab your swim bag and get to the pool! 
6 Comments
Beth Estel
1/5/2016 07:16:24 am

WOW. Really great information. I particularly found the pacing section helpful. I will use this as another tool to help me attain my goals. Thank you for creating the blog!!!!!

Reply
Johanna Lawrence
1/5/2016 09:10:13 am

Excellent piece. Your advice to use standard interval sets to stay accountable to the clock is right on, but I also like how you emphasize working on technique and "perfect form" sets, too. It all adds up to faster swimming!!!

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Mark Beaulieu
1/5/2016 09:51:10 am

This is great. I need to become more accountable in the pool. This will most certainly help. Thank you for sharing.

Reply
Connor Meeks link
5/5/2016 04:03:17 am

Ahh yes this is the exact training guide I need for this summer. I have a heated pool and I know I could be using it at any time. This was exactly what I needed right now!

Reply
Stacy link
5/5/2016 04:17:53 pm

I'm happy to hear you have found this blog helpful. With longer days ahead, race season around the corner, and the Road to Rio media coverage of the 2016 Olympics, we have ample motivation to draw from. Consistency is king but make sure to have fun along the way... Get after it!

Reply
Kathleen Jaworski
5/17/2016 09:11:37 am

Thanks Stacy. Definitely need to get in the water more. And train with the clock!

Reply



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    "Swimming faster by keeping it simple."
    Stacy Sweetser

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