Thank you so much! When I am in the moment I still feel so rusty talking in English. I think we are always way harder on ourselves than we should be! Really appreciate your comment Frederic.
Hi Jan, I'm happy that you are back. I really enjoved watching and listening your stuff back then. It kind of helped me to swim a 53:46 at IM Frankfurt 2017 (with avg. 16k / week). I am stuck at this level (due to job deployments, pandemia, blabla...) but I want to give it a go again this year. My 400 scm is currently at 5:2x (water start) but I don't see a 100 better than 1:12 (if anyway :-) ). Do you see a problem here? What would be a good 50 or 100 kick time? (Just kickboard and go! I don't have any idea!). I am your age by the way. Thursday doesn't fit my schedule all the time. But I'm catching up while zwifting the days after. Please go on! BR Klaus
Thanks for your comment Klaus! Great swim up to this point. 53Min is really good! I think your 100 is good and working on that specifically will only hurt you - or in other words it will continue to go down by training distance freestyle like you hopefully have been up to this point. Kicking for triathletes is so very different from athlete to athlete. The fastest guys I have seen up to this point were around 1:40ish per 100 but I think most will struggle to get below 2:00. Again, not really that important for what you are trying to accomplish. I will have a 16 week Ironman Swim Course ready in 4 weeks. My trial group is in week 13 and doing great. Maybe that will be something for you and I am sure it will boost your performance once completed. I will keep going with YT. This is now a priority of mine :)
Thank you. I don't know if it fits your business model, but think about selling stuff for TrainingPeaks. I am actually a Saarländer and have even competed once in the Albert-Wagner-Schwimmhalle (Hylo Triathlon 2021). So I'm a kind of local fanboy!@@swimazinguniversity5494
you suggest 65-70% mhr for the intevals. this is like zone 2, i could swim that for a very long time. on the other hand you say AI are demanding on the body. if i swim 15x100 with 70% of my mhr that would be super easy. did i get something wrong? thanks for you video, love your knowhow!
I think 65-70% holds true for the typical athlete for a solid steady state interval set. Depending on the set I would estimate the average person to be around lactate 2 - 3,5 - so not a hard interval set but training in that area nonetheless. That being said heart rates vary greatly from athlete to athlete. For example: I recently watched a training in Magdeburg where two Open Water Olympic Champions did the same interval set of 5*800 400 at 60% and 400 at 70%. One of them was in a heart rate range of 150-160 and one was constantly over 190. Their physiology expert told me that their lactate would come out to be very similar. So you have to try that stuff and rely also on your feeling in percent (look up Borg scale for reference). My scale just only goes from 1-10 if that makes sense. I hope that helps. From what I have seen in the past, long distance triathletes tend to have very low heart rates in general and seem to struggle when it comes to adding intensity (which is a very important component).
Hi Jan, just a short question to training plan example. The 12*100 2* without snorkel and 2* with snorkel: so I have to put on my snorkel in the 20s of rest? Idk if I can manage that…
What exactly makes the difference between a short rest training and a aerobic interval training? You gave the interval example of 3*(400 + 4*100), couldn't this also be a short rest session? I'm trying to do one short rest and one interval training session but I don't quite get the exact difference between those two yet.
Great question! In aerobic / anaerobic interval set we are general looking for quality and lactate levels of 3-6. Therefore starting intervals generally provide enough rest of about 20-40 sec. When we do short rest the interval is picked in a way that the athlete has to go fast or make the quality just be trying to stay on interval. On a fast short rest set athletes may only get 2-ssec. before going again and all that with high speed. That being said the speed / quality will be higher in the aerobic / anaerobic interval sets (athletes produce more lactate there) In short: short rest: all about survival and making the set. AI: all about developing speed around threshold.
@@swimazinguniversity5494 Thanks a lot for the quick response! Really the best resource for long distance swimming at the moment. So you could say the intervals may be the same length but what makes the difference is the starting interval. AI: Enough time to regain focus and go with high speed, short rest: speed necessary to survive (maybe slighty longer intervals) ?
Congrats on communicating your content in english so clear Jan!
Thank you so much! When I am in the moment I still feel so rusty talking in English. I think we are always way harder on ourselves than we should be! Really appreciate your comment Frederic.
Hi Jan, I'm happy that you are back. I really enjoved watching and listening your stuff back then. It kind of helped me to swim a 53:46 at IM Frankfurt 2017 (with avg. 16k / week). I am stuck at this level (due to job deployments, pandemia, blabla...) but I want to give it a go again this year. My 400 scm is currently at 5:2x (water start) but I don't see a 100 better than 1:12 (if anyway :-) ). Do you see a problem here? What would be a good 50 or 100 kick time? (Just kickboard and go! I don't have any idea!). I am your age by the way. Thursday doesn't fit my schedule all the time. But I'm catching up while zwifting the days after. Please go on! BR Klaus
Thanks for your comment Klaus! Great swim up to this point. 53Min is really good! I think your 100 is good and working on that specifically will only hurt you - or in other words it will continue to go down by training distance freestyle like you hopefully have been up to this point. Kicking for triathletes is so very different from athlete to athlete. The fastest guys I have seen up to this point were around 1:40ish per 100 but I think most will struggle to get below 2:00. Again, not really that important for what you are trying to accomplish. I will have a 16 week Ironman Swim Course ready in 4 weeks. My trial group is in week 13 and doing great. Maybe that will be something for you and I am sure it will boost your performance once completed.
I will keep going with YT. This is now a priority of mine :)
Thank you. I don't know if it fits your business model, but think about selling stuff for TrainingPeaks. I am actually a Saarländer and have even competed once in the Albert-Wagner-Schwimmhalle (Hylo Triathlon 2021). So I'm a kind of local fanboy!@@swimazinguniversity5494
you suggest 65-70% mhr for the intevals. this is like zone 2, i could swim that for a very long time. on the other hand you say AI are demanding on the body. if i swim 15x100 with 70% of my mhr that would be super easy. did i get something wrong? thanks for you video, love your knowhow!
I think 65-70% holds true for the typical athlete for a solid steady state interval set. Depending on the set I would estimate the average person to be around lactate 2 - 3,5 - so not a hard interval set but training in that area nonetheless. That being said heart rates vary greatly from athlete to athlete. For example: I recently watched a training in Magdeburg where two Open Water Olympic Champions did the same interval set of 5*800 400 at 60% and 400 at 70%. One of them was in a heart rate range of 150-160 and one was constantly over 190. Their physiology expert told me that their lactate would come out to be very similar. So you have to try that stuff and rely also on your feeling in percent (look up Borg scale for reference). My scale just only goes from 1-10 if that makes sense. I hope that helps.
From what I have seen in the past, long distance triathletes tend to have very low heart rates in general and seem to struggle when it comes to adding intensity (which is a very important component).
Hi Jan, just a short question to training plan example. The 12*100 2* without snorkel and 2* with snorkel: so I have to put on my snorkel in the 20s of rest? Idk if I can manage that…
Hi Ralf, exactly. You will get used to that with some practice - also not the ned of the world if the rest gets a little bit longer.
audio ist gut
What exactly makes the difference between a short rest training and a aerobic interval training? You gave the interval example of 3*(400 + 4*100), couldn't this also be a short rest session? I'm trying to do one short rest and one interval training session but I don't quite get the exact difference between those two yet.
Great question! In aerobic / anaerobic interval set we are general looking for quality and lactate levels of 3-6. Therefore starting intervals generally provide enough rest of about 20-40 sec.
When we do short rest the interval is picked in a way that the athlete has to go fast or make the quality just be trying to stay on interval. On a fast short rest set athletes may only get 2-ssec. before going again and all that with high speed. That being said the speed / quality will be higher in the aerobic / anaerobic interval sets (athletes produce more lactate there) In short: short rest: all about survival and making the set. AI: all about developing speed around threshold.
@@swimazinguniversity5494 Thanks a lot for the quick response! Really the best resource for long distance swimming at the moment.
So you could say the intervals may be the same length but what makes the difference is the starting interval. AI: Enough time to regain focus and go with high speed, short rest: speed necessary to survive (maybe slighty longer intervals) ?
@@sputnik4043 Thank you
The Best for swimmers for long distanz
Thanks Andi! Your free week of training is still waiting for you to pick it up ;)