Set design for HIT training for the 200m and 400m events.
Have any of you any experience with this? I know there are prominent sprinters among you of the HIT persuasion, but have it been done for, say, the 400 IM or 200 ***?
Both in my teens and the four years I have been swimming masters, I have focused on mid distance and distance events - the 400, 800 and 1500 free, the 400 and 200 IM and the 200 *** and fly. I've been doing traditional high volume training, although as a master, 'high volume' is a third or less of what it used to be.
The last two years I've incorporated an increasing amount of race pace training, and the first set after warm up is always a sprint set - 4-8x10-25 m. For the 1500, race pace training is close to traditional nx100 sets, but with a keener eye for the rep times.
I am now thinking of taking it further. After finding this link on the Science of Swimming thread, I am curious to see if one can train for the 200m and 400m events with HIT training as explained here:
coachsci.sdsu.edu/.../energy39.pdf
The problem now is how do I design the sets and the workouts? I get a fair idea of how to train for the various 200s, but I find the paper vague when it comes to IM training. Do I swim one set of each stroke? 20x50, 'five of each'? Or do I mimic the race by swimming the repeats in IM order - 50 fly, 50 back, then ***, free, fly, back, *** etc for the 200 and, perhaps, 2xfly, 2xback, 2xbreast etc for the 400?
And if this is an acceptable interpretation one will probably have to add some mixed style repeats to practice the turns, but then speed will be harder to monitor.
Parents
Former Member
28.30 - 31.14 - 32.78 - 33.39; 59.44 and 1:06.17
hi Eel
you asked: Can I drop 2 seconds in the 200m free?
yes you can
Yeeeah!!!
you've decided to go for an all time PB in the SCM 200 free.
you went 2:04.8 at 19 &
2:05.61 in Mar 2012 (26 years later)
you think it's possible to go sub 2:04 you believe you need more speed work.
Questions:
How have you trained recently?
I have been swimming masters for fours years. The first year I swam three times a week, then gradually stepped it up to five Aug-December 2009. I have been training mainly for the 1500, with 400 IM, 200 *** and 2-800 free as side events. 15x100 on the 1.25 or 1.20 or 10x200 @2.45 would be a typical set. For IM I do things like 8x125 or 8x250. 4x(25 fly-50 back-50 ***) and 4x(50 back-50 ***-25 free) - double that for the 250s.
I swim two, sometimes three strokes in a workout, and always all strokes during a week. I have a favourite set of 4x(400 free+200 IM+50 fly) @5.30/3.15/60.
I do a lot of En1-3, some lactate production, almost never lactate tolerance.
The last year I have averaged close to 18,000m/week, almost 3,700 m/workout. I usually start my workouts with 12.5 or 25m sprints.
How'd you split your 2:05.61 200 free?
I have been dreading that question. May I begin with the feeble excuse that I usually split my races rather evenly?
28.30 - 31.14 - 32.78 - 33.39;
59.44 and 1:06.17
2:05.61
This was a week after our Nationals, when I did 58.06 (28.82/29.24) in the 100. I was furious at this; going out too slow ruined a sub 58 race, I felt. So I decided I wasn't going to make that mistake again, and as you can see, I didn't. I did the oposite mistake. The last 50 was unpleasant.
What were are your recent 50, 100, & 400 times?
My Masters bests are
50: 26.87 (2010). This year 27.10
100: 58.06 (2012). All time best 57.3 in 1985. I believe I can go better than that too.
My 100 I split 28.82 and 29.24.
400: 4:27.56 (2012). All time best 4:22 something, 1986. Same with this; I can do better.
800: 9:19,13 (2012). Goal sub 9:10.
1500: 17:31.38 (2012). Goal sub 17.15. All time best 17:02, 1985.
Do you have any videos of you swimming?
No, sorry.
What suit were you wearing?
I was wearing an Arena Powerskin R-EVO+ Jammer. I usually wear various Diana jammers, Vega or Antares.
When is your next meet?
Probably next weekend.
What times have you done in practice?
I have a set of 8x(50 fast+100 easy) @2.50. I do the 50s in 30, one or two 31. I do 4x(4x50 @50+100 easy @2.00). I do the 50s in 31 and 32. This is on the pace clock (no coach) but it matches well with when I'm timed.
Height Weight?
I'm 191 cm (6 f 3"), weight 77.5 kg (about 171 pounds)
How strong are you?
See answer to previous question . I lifted weights quite seriously for four years before I started swimming, and I could do 20 continuous dead lifts with 265 pounds. Now I do pull downs, pushups, chins, curls and presses, and I ride my bike for 7 miles each way to work. But I have trouble gaining much muscle, and as in the pool, my dry land is more endurance than speed/strength.
Are you lifting weights?
See above. In July I changed jobs and city and I haven't found a convenient gym yet, so I do cords, pushups and chins in the stairs at home.
hows your kick?
My freestyle kick is pitiful. I have been working on that the last months, and now I actually kick. I've used an almost indicernable 2-beat kick for distance. I need to work on this. And SDKs.
Ideas from Swim Faster Faster will help you
They have, I read them over and over, thank you for posting!
My suggestion to you is: Train to obliterate 2:04
That's my plan!
it will also be interesting to see your 50 & 100 times to see how they relate to your 200.
Also seeing your 50 splits for your 200 might indicate opportunities as well
It's possible to do HIT training for mid distance, but with out more info about you, I'm not sure what would provide you with the biggest improvements or help you swim faster faster. It might be better to improve your conditioning base for a few months then do a cycle of HIT training when your big meet is 2 or 3 months away.
Good luck,
Thank you!
Ande
28.30 - 31.14 - 32.78 - 33.39; 59.44 and 1:06.17
hi Eel
you asked: Can I drop 2 seconds in the 200m free?
yes you can
Yeeeah!!!
you've decided to go for an all time PB in the SCM 200 free.
you went 2:04.8 at 19 &
2:05.61 in Mar 2012 (26 years later)
you think it's possible to go sub 2:04 you believe you need more speed work.
Questions:
How have you trained recently?
I have been swimming masters for fours years. The first year I swam three times a week, then gradually stepped it up to five Aug-December 2009. I have been training mainly for the 1500, with 400 IM, 200 *** and 2-800 free as side events. 15x100 on the 1.25 or 1.20 or 10x200 @2.45 would be a typical set. For IM I do things like 8x125 or 8x250. 4x(25 fly-50 back-50 ***) and 4x(50 back-50 ***-25 free) - double that for the 250s.
I swim two, sometimes three strokes in a workout, and always all strokes during a week. I have a favourite set of 4x(400 free+200 IM+50 fly) @5.30/3.15/60.
I do a lot of En1-3, some lactate production, almost never lactate tolerance.
The last year I have averaged close to 18,000m/week, almost 3,700 m/workout. I usually start my workouts with 12.5 or 25m sprints.
How'd you split your 2:05.61 200 free?
I have been dreading that question. May I begin with the feeble excuse that I usually split my races rather evenly?
28.30 - 31.14 - 32.78 - 33.39;
59.44 and 1:06.17
2:05.61
This was a week after our Nationals, when I did 58.06 (28.82/29.24) in the 100. I was furious at this; going out too slow ruined a sub 58 race, I felt. So I decided I wasn't going to make that mistake again, and as you can see, I didn't. I did the oposite mistake. The last 50 was unpleasant.
What were are your recent 50, 100, & 400 times?
My Masters bests are
50: 26.87 (2010). This year 27.10
100: 58.06 (2012). All time best 57.3 in 1985. I believe I can go better than that too.
My 100 I split 28.82 and 29.24.
400: 4:27.56 (2012). All time best 4:22 something, 1986. Same with this; I can do better.
800: 9:19,13 (2012). Goal sub 9:10.
1500: 17:31.38 (2012). Goal sub 17.15. All time best 17:02, 1985.
Do you have any videos of you swimming?
No, sorry.
What suit were you wearing?
I was wearing an Arena Powerskin R-EVO+ Jammer. I usually wear various Diana jammers, Vega or Antares.
When is your next meet?
Probably next weekend.
What times have you done in practice?
I have a set of 8x(50 fast+100 easy) @2.50. I do the 50s in 30, one or two 31. I do 4x(4x50 @50+100 easy @2.00). I do the 50s in 31 and 32. This is on the pace clock (no coach) but it matches well with when I'm timed.
Height Weight?
I'm 191 cm (6 f 3"), weight 77.5 kg (about 171 pounds)
How strong are you?
See answer to previous question . I lifted weights quite seriously for four years before I started swimming, and I could do 20 continuous dead lifts with 265 pounds. Now I do pull downs, pushups, chins, curls and presses, and I ride my bike for 7 miles each way to work. But I have trouble gaining much muscle, and as in the pool, my dry land is more endurance than speed/strength.
Are you lifting weights?
See above. In July I changed jobs and city and I haven't found a convenient gym yet, so I do cords, pushups and chins in the stairs at home.
hows your kick?
My freestyle kick is pitiful. I have been working on that the last months, and now I actually kick. I've used an almost indicernable 2-beat kick for distance. I need to work on this. And SDKs.
Ideas from Swim Faster Faster will help you
They have, I read them over and over, thank you for posting!
My suggestion to you is: Train to obliterate 2:04
That's my plan!
it will also be interesting to see your 50 & 100 times to see how they relate to your 200.
Also seeing your 50 splits for your 200 might indicate opportunities as well
It's possible to do HIT training for mid distance, but with out more info about you, I'm not sure what would provide you with the biggest improvements or help you swim faster faster. It might be better to improve your conditioning base for a few months then do a cycle of HIT training when your big meet is 2 or 3 months away.
Good luck,
Thank you!
Ande
