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!
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!
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!
