using a target fitness decay of 1.06 if you hold 1:40’s for 1500 (25min pace) then you’d be looking at 1:46 / 100 pace
Perfect times to enable a sub hr Ironman :-
| Distance | Time | |
|---|---|---|
| 3800 | 00:59:59 | |
| TFD | 1.06 | |
| Time | (100 splits) | |
| 50m | 00:00:37 | |
| 100m | 00:01:16 | 00:01:16 |
| 200m | 00:02:39 | 00:01:19 |
| 400m | 00:05:31 | 00:01:23 |
| 500m | 00:06:59 | 00:01:24 |
| 750m | 00:10:44 | 00:01:26 |
| 800m | 00:11:30 | 00:01:26 |
| 1000m | 00:14:34 | 00:01:27 |
| 1500m | 00:22:24 | 00:01:30 |
| 1.9k | 00:28:46 | 00:01:31 |
| 3.8k | 00:59:59 | 00:01:35 |
| 5k | 01:20:14 | 00:01:36 |
| 10k | 02:47:17 | 00:01:40 |
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Which is kinda similar to someone expecting to run a goal 10k only doing 400s at race pace, which I think we’d be quite happy in saying they need to do longer intervals to get that speed endurance.
Now in swimming, form drops away a lot quicker over longer intervals compared to bike and run, so while I do think we should stick to shorter intervals* generally we seem to take that too far and do intervals that are too short and enjoy swimming fast rather than facing that horrible drop off over 400m.
*shorter intervals by comparison, eg not doing 10- 20 minute intervals like bike/run, but still not need to be far longer than a minute to properly get sense of aerobic steady state.
4 Likes
I need to work on my target fitness decay!
Self supported IM race last October in the pool the swim leg was:
- 1h09m44s
- 1:47/100
- HR avg 143 (47BBM)
…but worked gradually up to a - HR max 165 max (25BBM)
Although I increased the effort for the last few hundred, I didn’t actually go any faster so maybe I should quit doing that 
You’ve got this.
I’ve swum 3 sub 60min IM swims. (disclosure, all wetsuit, 2 salt water, no tracked on watch).
I can’t swim a sub 1:25 100m. Most of my swimming would be with paddles & PB. My longest interval set would be 4 by 800m, and there would only be one of those in a race build up. The other longest would be 5*600m and other than that nothing over 400m.
When fit I can swim 1.30-1.35 (with pb & pads) until the cows come home up to 400m. This translates to about 1.40 - maybe a smidge lower - no toys.
You’re definitely faster than me.
Today I swam 5*600m, off 30 seconds rest, in 51mins. Not my usual pre race pace but I’ll take it. After being unable to string 100m together when I first got back in the pool about 10 weeks ago that was quite a surprise.
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Thanks dude,
Just need to work on those longer intervals and get out of my comfort zone
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LANA!!!
Started on some longer intervals today
Couple of 400s after 6 x 200m
6:04 for both and even pace (as far as I could see on the pace clock) for each 50m
Start of a long painful 50 weeks…
11 Likes
Club swim today, 396m in 6:38.8, avg HR 151 max 161.
Watch recorded some 33m sprints as 18s, 19s and 20s but that’s pretty unlikely 
the 25s and 26s are more believable.
Some work on kicking.
Should be getting some underwater vid clips of the session, if all goes well.
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Do paddles make it easier? Ah, maybe it’s the pull buoy.
I did my first ever all paddles and pull session today, drowning roughly every third flip turn and merely messing up the rest.
1x132
5x396 except for two were 462, so my counting is improving.
1x198
1x132
Pace 1:44 but heart rate was really low, only 120-130. Actual swimming would be faster because my flips are so slow and inept.
So is that right, a lower HR with paddle and pull?
8*400 today, off 7 mins. Bringing them home in 6m20-6m30, at least until #6. Slowed down a bit on #7 and #8. Longest swim for a couple of years, not least because the pool has only just started offering some 60 minute sessions. Most are still 45
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Yes, only needing to relatively pump blood round upper body
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I can be 20 beats lower
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DPS swim again this morning. Two lengths were legit 15 SPL, one was a bit of a rech/float the rest at 16.
ETA: this is with my usual 2 beat kick
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I think I’ve pulled muscle around or under the scapula area - any tips? It’s the only place I tend to get hurt in the back.
Don’t think I did anything unusual in the swimming this morning, but sitting awkwardly afterwards on the sofa revealed it.
Edit - are there any range-of-motion type exercises I can use to check if swimming is a good idea or if I should take a break?
Ive waved my arms about a bit this morning and there is some pain still there at certain points.
It that table PBs?
Or just regular swimming?
Seems absolutely rapid 
I do my 100s around 1:26 and 800s in 12 minutes.
I’ve swam over 4km open water five times this year (in date order below)
1:36/100m (leg cramped after 3km)
1:29/100m (testing flat out pace, could barely stand after)
1:34/100m (“easy” IM paced effort)
1:31/100m (“mod” effort, yeah, I’m not biking well after that)
1:34/100m (perfect pace 
)
Amazing what 3s/100m difference makes to perceived effort 
If you’re moving your arms about and it doesn’t hurt too bad, especially with a swimming type of movement I would just swim as normal.
that would be best pace for each distance with the decay of 1.06 which is about average for a decent level triathlete . YMMV. Some people though would swim their 400 not far off their 3.8. Its really a guide of what realistically you should be looking at over each distance though if you are targeting sub hr.
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