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In general, it is not really necessary to swim overlong long distance sets, as there is no real training benefit other than mentally knowing that you can swim the distance. Even for competitive swimmers doing the 1500, workouts will rarely have that distance in the plan. There is more benefit to swimming a set such as 6x500 on :10 rest than there is in ...

Although there is only some need for full distance training and @JohnP's answer is useful for most of your training, it really can help with strategy, psychological conditioning, and for practicing pace to do an occasional full distance swim. Healing after your first full distance training session will produce an excellent training effect as well. I have ...

While I can't suggest an optimum rotation angle for you without seeing you, I can suggest that it is hard to overdo it if you have good balance. For efficient distance swimming it is common to roll quite far and extend the shoulder forward, and many drills from Total Immersion encourage being completely on your side, such as kicking on your side and zipper ...

Either one will suit. You won't be able to sustain the maximum wattage for more than a few minutes, and if you can, your wattage meter is lying to you. This is a link to an SRM (crank based power meter) power analysis from Mont Ventoux, one of the final stages of the Tour de France. The first part of the graph shows the "leadout" (Usually refers to the ...

First off, on a hilly ride, the time saved from being lighter is roughly proportional to your weight + bike weight. Assuming your bike weighs 8 kg, that puts your total weight at 95 kg. Cutting 5 kg saves you only about 5% of your time. The effect will be less for the run. If you want to lose some of your muscle, you're in luck; there's nothing like long-...

set goal for 50 200 400 800 1K while maintaing the form, what I use is Ti(Total Immersion). This style is meant to be letting you swim for a long distance and effortlessly.