I’ve been trying to extend my distance while keeping my pace around 1:35 to 1:45. I slowed down a bit near the end due to muscle tiredness and a lot of lane swimmers getting in the way on Sunday morning. I aimed for 5K, but I’m happy with this result since I got back into swimming last July. I’m going to keep at it and try to swim further while increasing my pace. I’m looking to drop to 1:30 per 100m.
Just a heads up, it’s not all about the distance. Staying in zone 3 or 4 just builds a bigger heart. Spending 2,500 to 3,000 meters in zone 2 is better for your cardio fitness.
Harlow said:
Just a heads up, it’s not all about the distance. Staying in zone 3 or 4 just builds a bigger heart. Spending 2,500 to 3,000 meters in zone 2 is better for your cardio fitness.
@Tobi
I’m not trying to be tough on you. I’ve seen many Masters swimmers, myself included, think distance is key. I work with top breathing experts, and we find that training in zone 2 for four hours a week, with just 10 minutes in zone 5, is the best path for staying strong and swimming into your 100s if you want.
@Harlow
Do you have a good link to a general chart for zones based on age and weight?
Eden said:
@Harlow
Do you have a good link to a general chart for zones based on age and weight?
Unfortunately, there isn’t a one-size-fits-all chart. The best way to find your Zone 2 is through a precise VO2 max test. You can get one done locally for a couple of hundred bucks, and it’s really enlightening. If you have a good respiratory expert, they can pinpoint your fat max burning zone during the test. Other options, like watches that use algorithms or apps, don’t give the specific data you need.
@Harlow
I figured it was something like that. Sounds like I might say I’ll get it done but probably won’t.
Harlow said:
Just a heads up, it’s not all about the distance. Staying in zone 3 or 4 just builds a bigger heart. Spending 2,500 to 3,000 meters in zone 2 is better for your cardio fitness.
Sorry if this is a dumb question, but I’m new here. What do you mean by zones?
@Wynne
Check the picture called ‘swim HR’ above. Lower zones mean a lower beats per minute (BPM).
Harlow said:
Just a heads up, it’s not all about the distance. Staying in zone 3 or 4 just builds a bigger heart. Spending 2,500 to 3,000 meters in zone 2 is better for your cardio fitness.
I can’t stay down in zone 2. For me, it’s 4 or 5 or nothing when I swim 1k or 1500. I feel way too inefficient in my stroke going slower. I still want to beat my current 1:35 to 1:40 pace!
Wow, well done!
Nice pace consistency on that graph!
I’ve been hitting 6000m every morning and night for 2 hours with land training in between for 9 days in Cyprus.
Mckinley said:
I’ve been hitting 6000m every morning and night for 2 hours with land training in between for 9 days in Cyprus.
Doing it again this year!
Awesome, but why not just go for a solid 5000m?
Renny said:
Awesome, but why not just go for a solid 5000m?
I ran out of time. I started a bit late, and we had a 2-hour limit that would kick us out. I would have definitely finished the 5K if I had more time. I regret not pushing harder between 2K and 4K.
You can find a general chart online, but it won’t be personalized to you.
You can get a VO2 max test for about $150. Just make sure they can interpret where your Zone 2 is for best results.
Wow, I want to reach that level. I’ve been swimming since I was a kid, so I’m experienced, but lately I’ve been feeling dizzy from longer swims. I think it’s the constant head movement. Have you ever experienced this? Is it because I haven’t trained seriously in 15 years?