I bought Workouts in a Binder the other day. I understand the terminology but on many of the workouts, the way they're written doesn't make sense to me and I'm hoping I might get some guidance on reading some of them. Here are a few:
"W/U: 150 FR, 150 K, 150 FR, 150 PULL, 8 x 50 (25 IM, 25 FR) (:15RI)." How does one do a 25 IM?
"W/U: 12 x 75 ." Is the "BK/BR/FR" a choice or am I suppose to change the stroke of the last length each interval?
"4 x 75 BUILD and DESC (:20RI)." On intervals 2-4, do I start at a faster pace than I started on the previous interval or do I start at a faster pace than I ended on the previous interval? Or is the only thing that matters when comparing intervals is the descending time (i.e., the build applies only within the intervals and the descending time applies between the intervals)?
Thanks! I'm sure with practice, I'll catch on to how to interpret these but I still need some help getting started.
For the first one- I'd say you do each 25 in IM order. Since there's 8 of them, you'd go 25 fly (25 free), 25 back (25 free), 25 *** (25 free), 25 free (25 free), 25 fly (25 free), 25 back (25 free), 25 *** (25 free), 25 free (25 free).
The same in the next- there's a total of 12, 3 times a repeat of 4- so the first round is back, second ***, etc.
The last one- you start at the same interval, but the faster pace. So say you are doing the 75s on :45- you'd do each one on :45, but push it harder and harder on each one. You'd do the first in :43, the next in :42, and so on.
i suspect Ande Rasmussen has documented some of this swim talk and you may want to look for Ande posts.
That is a lot of swim talk for sure.
"W/U: 150 FR, 150 K, 150 FR, 150 PULL, 8 x 50 (25 IM, 25 FR) (:15RI)." How does one do a 25 IM? I don't think they are saying do a 25IM, but rather each of the first 25s should be swum IM order, so it would be fly on #1, back on #2, *** on #3 and free on #4, repeated twice.
"W/U: 12 x 75 ." Is the "BK/BR/FR" a choice or am I suppose to change the stroke of the last length each interval? I don't know what B-4 means, but the rest is saying that you do 3 rounds of 4x75 where each 75 of the 4 is swum free, kick no board, back on round 1, *** on round 2, and free on round 3, and B-4.
"4 x 75 BUILD and DESC (:20RI)." On intervals 2-4, do I start at a faster pace than I started on the previous interval or do I start at a faster pace than I ended on the previous interval? Or is the only thing that matters when comparing intervals is the descending time (i.e., the build applies only within the intervals and the descending time applies between the intervals)?
this is build each 75 meaning, within the 75 you start slow and get quicker and quicker finishing fast. It also means that each of the 75s should be faster than the one before. So for instance on the first 75 you give 50% effort on first length, 60% on second length and 70% on third length. The next 75 you go 60% on first length, 70% on second length and 80% on the third length, etc.
Anyone else know what B-4 means?
B-4 means breathe every four strokes. I think that's another reason I was uncertain as to what the "BK/BR/FR" meant - I didn't understand how breathing every 4 breaths was relevant to backstroke.
Thank for everyone's help! I'm sure I'll run into more workouts I don't understand but these three covered about 20 others that were similar in how they were written.
Your "translations" are different from mine:
W/U: 150 FR, 150 K, 150 FR, 150 PULL, 8 x 50 (25 IM, 25 FR) (:15RI)
I would swim this as follows:
150 Free
150 Kick
150 Free
150 Pull
8 x 50 where within each 50 the first 25 is Fly, Back, *** (a few strokes of each) and the second 25 is Free
W/U: 12 x 75
Assuming Kirk is correct about "B-4" meaning "breathe every 4 strokes," here is how I would swim this set:
THREE sets of:
75 Free
75 Kick no board
75 consisting of 25 Back, 25 ***, 25 Free
75 breathe every four strokes
