Start conservatively so you can hold or slightly lower your pace each 15 minutes. Have your lap counter communicate the end of each segment by holding up a kickboard for you to see. Divide the one-hour swim into four 15-minute segments. Include 4x25s (build to fast) to get your heart rate elevated. Plan for five minutes of warm-up before the hour swim. Having accurate lap splits to analyze and compare to past or future events can be an invaluable data source for your training. They will also keep track of the time and alert you when to stop swimming. On race day, bring a friend, family member or training partner to be a lap counter on deck-this person will use a stopwatch and record splits for each 50 yards (or meters) you complete. RELATED: Single-Sport Focus: 4-Week Swim Training Plan for Triathletes Race It! Increase your estimated pace if you were unable to hold 1:30 for all the 100s and decrease your estimation if 1:30 seemed way too easy. Tweak your plan after reviewing the test set. If your goal pace is 1:30 per 100, swim a set of 8x100s on 1:40 while trying to hold 1:30. Negative splitting (completing the second half faster than the first) is a popular strategy for long-distance swims to prevent bonking and fading. Just like any endurance event, it’s best to be conservative with your pace at the start. Talk to your coach or use your best judgment to determine what pace you can hold for 60 minutes. Before the event, spend time developing a personalized plan for a successful swim. The one-hour swim is a great way to test, track and challenge your training. RELATED: The Best Test Sets For Swimming Train For It It’s also a staple workout for many triathletes, serving as a test set for long-course swims. Masters Swimming, hosted by an individual team, and attracts more than 2,500 entries for the virtual event. Today, the event is sponsored by Speedo, supported by U.S. Participants did the event at their own pool, wrote their results on a 3×5-inch index card, and mailed them in to be recorded. Started in 1978 by the Washington, D.C., Masters team, the idea behind the postal swim was to create a competition among teams and individuals all over the country without travel expenses. It is a race against no one but yourself. Masters Swimming 1-Hour Postal National Championships so unique. How far can you swim in 60 minutes without stopping? This is the challenge that makes the U.S. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!
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