Well today Coach Dinah MistilisÂ and I face off with a stopwatch, a Tempo Trainer and 25 yards of swimming lane line to try andÂ figure out a rational swim pace goal, and training plan to get there, for my Ironman swim in Florida now just over 16 weeks away.Â I’ve spent quite a bit of time on ‘form’ the past few months, more comfortable in the water than I’ve ever been, and now looking to translate that into ‘fast’.
The stopwatch…self explanatory…the Tempo Trainer ‘beeps’ at a set interval…like a metronome in music.
From Finis, the Manufacturer:
Develop consistency and avoid lulls with a personal pace coach, the Tempo Trainer.Â The small, waterproof device easily attached to a swimmerÌ»s cap or goggles and transmits an audible tempo beep.Â Kick workouts into high gear or discover the perfect pace for longer distances; the Tempo Trainer also includes a clip for dry land exercise.
A couple of my orignal posts back in December 2010 set out my swim goals:
And from my email exchangeÂ with Coach Dinah, when she asked for my ‘updated’ race goals…considering my 53 minute Half Iron swim, double that for Iron and you get 1:46…I _still_ think that I’m _actually_ faster than that…so the same goal as I posted in DecemberÂ 🙂
1:15:00 for 2.4 miles feels like a good high end
goalâ€¦sooo, add in a few minutes for conditions and current:
- Â Exceeds:Â Â Â Â Â Â Â Â Â Â Â Â 1:14:40 total time =Â 1:56/100M or 1:46/100Y
- Meets:Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â Â 1:23:40 total time =Â 2:10/100M or 1:58/100Y
- Should be minimum:Â Â Â Â Â 1:30:01 total time = 2:20/100M or 2:08/100Y
- Where itâ€™s been:
2010: Â Â Â 2:03:16: wetsuit split open on lap 1
2009: Â Â Â 1:44:12
2008: Â Â Â 1:37:33
2007: Â Â Â 1:39:52
â€¦a 1.3 stroke rate (so Tempo Trainer set to 1.3, and beeps every 1.3 seconds) and 20 strokes per 25Y would give me a speed of 1.3×20=26 seconds
for 25Y = 1:44/100Yâ€¦with no walls
â€¦so a 1.25 stroke @ 20 strokes/25YÂ = 25 seconds = 1:40/100Y
My slow open turns, in theÂ short 25YÂ pool, add a few seconds per lap in actual live timing that arenâ€™t there of course in open waterâ€¦but then thereâ€™s current which costs timeâ€¦but then again a wetsuit that’s fasterâ€¦
So based on swimming ‘results’ to date…and the fact even 1x100YardsÂ close toÂ 2:00 is a real challenge for me right now…rather a delusional increase in speed…more kindly noted by Coach Dinah as:
Based on your previous IM swim times ( excluding last yearâ€¦.) a reduction fromÂ say 1hr40minÂ to 1hr15 is a huge jump. High end as you say.
but I am a ‘prettier’ swimmer today than I’ve ever been…now to see if we can turn that into ‘speed’
Depending on my swim results in Ironman Florida, 16 weeks from now, Coach Dinah will either want toÂ display me prominently on her website, or deny knowing me…
Last year when the zipper up the back of my wetsuit split open, 200 meters into the Ironman Florida swim, was a defining moment for me in the water…it has to beÂ the worst nightmare thoughtÂ that a back-of-the-pack swimmer could ever have…though, yes, it did happen…melodrama aside, the factÂ that I completed that swim…and swim I did against the odds and the clock for 2 hours, 3 minutes, and 16 seconds…gave me a confidence in the water that I never had before.
…I’m ready for a rematch with the course…let’s get it on 🙂