I have always been fascinated/amazed by some of the training regimes that come across this web site. The time intravels really amaze me.
My point in writing this is to gain some perspective: I can swim about a :56 100 free 2:05 200 free. In practice I can hold say 10 100's on 1:15 @ 1:40 and feeling like I am getting something from the workout. From what I am seeing here, people should be chucking soap at me from the pool deck... By the way, what system am I training with a set like this (aerobic, VO2max, frisbee chucking)?
Given the times I listed (or any other times), how do you assess your percentage of effort (90% effort is what speed), and how much rest should be assigned to each level of intensity (I consider it a given that any input are guidelines not to be stuck to hard and fast).
The thought in the back of my mind is about an article I read from a Triathelete (last name Allen I think) who said too many people train in a garabage middle zone where their fast stuff is not fast enough and their slow stuff is not slow enough to hit the right systems.
Many thanks for any input.
Chris Beardsley
P.S I am a youngin' (or so I am told) @ 28
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I can think of two ways to measure practice effort.
One way is perceived exertion - are you out of breath at the end of a set, or are you able to talk to the guy in the next lane, or would you be able to burst into song? The aerobic zone is where you can talk fairly easily; being able to sing means that you are below the target zone to be aerobic and not working hard enough. Oh, being able to sing after an easy warmup might be acceptable, but you shouldn't be able to sing at the end a good workout set. You have gone anaerobic if you are breathless and not able to talk to the guy in the next lane at the end of a set. This should be your state when you are supposed to swim hard.
The second way to measure practice effort is by using a heart monitor. You can figure what your theoretical max heart rate is (I think it is 200 - your age), then you can figure what heart rate would be in the aerobic zone (I think it is 70% - 85% of max). Anything above 85% is anaerobic and anything below 70% is too low to be aerobic. A good portion of your workout should be in the aerobic zone. Sprints and hard efforts should be above the aerobic zone, while warmups and cooldowns should be in the low aerobic range or below. I sometimes use a heart rate monitor when I am going to be doing some sets that are to be done "hard" - it keeps me honest. :)
I can think of two ways to measure practice effort.
One way is perceived exertion - are you out of breath at the end of a set, or are you able to talk to the guy in the next lane, or would you be able to burst into song? The aerobic zone is where you can talk fairly easily; being able to sing means that you are below the target zone to be aerobic and not working hard enough. Oh, being able to sing after an easy warmup might be acceptable, but you shouldn't be able to sing at the end a good workout set. You have gone anaerobic if you are breathless and not able to talk to the guy in the next lane at the end of a set. This should be your state when you are supposed to swim hard.
The second way to measure practice effort is by using a heart monitor. You can figure what your theoretical max heart rate is (I think it is 200 - your age), then you can figure what heart rate would be in the aerobic zone (I think it is 70% - 85% of max). Anything above 85% is anaerobic and anything below 70% is too low to be aerobic. A good portion of your workout should be in the aerobic zone. Sprints and hard efforts should be above the aerobic zone, while warmups and cooldowns should be in the low aerobic range or below. I sometimes use a heart rate monitor when I am going to be doing some sets that are to be done "hard" - it keeps me honest. :)
