swimswam.com/.../
HVT workout followers should expect to see a variant of this in December or January, but swimmers of all stripes and distances could do variants on this. If you think that these guys are probably all 4:15 to 4:20 or so at the end of the season in their 500s, the interval was about 40-45 seconds above their end of season race time ... or about 8-9 seconds per 100. This means they were also holding sub-race-pace on their 100s fast.
200 freestyle (or stroke specialists) could modify this as
3 rounds of
1 x 200: on an interval that is 15-20 seconds above your season-ending goal time
4 x 50: on an interval that has you hitting slightly faster than your season-ending race-pace plus about 30-40 seconds of rest
Sprinters, how about:
3 rounds of
1 x 100: on an interval about 15-20 seconds over your season-ending goal time (being a bit generous here ;) )
4 x 25: hitting your target race pace with an interval that gives you about 20 seconds rest
This is definitely earlier season work, but should be fun!
3x
Am I on the right track?
I'd say that's about right. Maybe up the 100 interval to 2:20. The Stanford guys were getting a little more rest than their total swimming time. I think you should aim to make it 1:1 work to rest or slightly more.
HVT workout followers should expect to see a variant of this in December or January, but swimmers of all stripes and distances could do variants on this. If you think that these guys are probably all 4:15 to 4:20 or so at the end of the season in their 500s, the interval was about 40-45 seconds above their end of season race time ... or about 8-9 seconds per 100. This means they were also holding sub-race-pace on their 100s fast.
I'm not sure I'm understanding the set, so can you check me on this?
If my end of season goal for the 500 is 6:10, which is a 1:14 pace, my version of this would be:
3x
Am I on the right track?
200 freestyle (or stroke specialists) could modify this as
3 rounds of
1 x 200: on an interval that is 15-20 seconds above your season-ending goal time
4 x 50: on an interval that has you hitting slightly faster than your season-ending race-pace plus about 30-40 seconds of rest
I could make a 500 interval 40-45 seconds off my end-of-season goal time, but I don't think I could make 200s 15-20 seconds off. 20 would really be pushing it, 25 would be doable.
I like the set the way Stanford did it. Put the 500s on 5:45 and I could do it. 15x100 all under race pace would be very challenging, though!
