Just curious. What distances in an interval series would you swim at max. speed?
For example, I would do a series of 50s at max speed but would it make sense to do 4 x 200 at max speed or is that counterproductive?
I'm sure someone has scientific data regarding this, but my understanding is that to really increase speed via swimming, you need to swim at that max speed. Once you're too fatigued to continue that max speed, you'll be (theoretically) improving something else - aerobic capacity, psychological fortitude, holding your stroke together in the face of pain - but not speed.
Working a 200 at a fast but sub-max speed could help you maintain a relatively high speed for a longer time, but, at least in my experience, it doesn't help raise that max speed you need for a 50.
The essence of race pace training is going as fast in workout as you will in the race.Obviously to do that you must be going shorter distances with rest in between.How short and how much rest depends on the event you are training for and your physiology.
It was more of a theoretical question. I was thinking if swimming a series of longer distances at max. speed would help increase your speed or rather be counterproductive because you would slack off after a couple of rounds.
Just curious.
What distances in an interval series would you swim at max. speed?
For example, I would do a series of 50s at max speed but would it make sense to do 4 x 200 at max speed or is that counterproductive?
you can only swim at your absolute MAX speed for several seconds, it creates serious fatigue then requires more recovery before you repeat.
you could do 50's AFAP, if you're swimming 200's you want to do them with sensible splitting not at MAX SPEED, you'd actually go at 90 or 92 or 3 % effort otherwise you're going to be very tired and not perform your best times
the sets you do depend upon your goals and the training effects you intend to create
I will add this...and I remind you all most of you have forgotten more than I will ever know about swimming....so don't bust on me to hard.
This year I finally had a opp. to get back in the pool after a 18 year absence...a eat wrong, drink lots absence at that.
This seems to be working for me pretty well......
When I am working on sprinting or short distance like 100's or 50's I will do a warm-up set..usually about 1000 yards..SPKS..with some building at or near the end. Afterward I will do a timed 50 or 100 at my race pace off the block (started out pretty ugly). I get a time...lets say 30sec for a 50y. I will then do a little EZ down and back..kind of a reset if you will. Afterward I will start a set of 12 - 20 50's on the time plus 15 sec. I try to perform a set/ (realistic for me)time that keeps my aerobic rate high and maintains success. My work-outs go down hill really fast if I start missing . Each time I do this set my aim is to lower the the rest in between 50's as well as the time it takes to swim the 50.
When I first hit the water...it was ugly. I was swimming 50y on a minute and having a tough time doing a set of 12.
Now after a couple months in the water.......I will swim a set of 20 on 45 or even 40sec if Im having a good day. My goal today is to swim all the 50's in 30sec. or less.
This set has steadily built my aerobic endurance and decreased the time it takes.
I haven't recieved a official time in the 50 yet but I am aiming for a 25 or less. Maybe I'm out in left field but I like the goal.
My problem is a spare tire around my waist. I can't seem to lose it!!
