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.
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?
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?
