What's the best way to build endurance for 200 stroke events or mid to distance free?
some people at my pool tell me to do tons of repeats with only 5 sec rest if 25s, and only 10 sec rest if 50s or 100s.
this doesn't work for me if I'm doing stroke or IM. My form breaks down after not that many repeats and I have to add more and more effort only to get slower and slower. ( and get less and less rest - double whammy!)
i know some people will do 20-40 repeats of 25 at race pace to develop a 200 but what should be the work to rest ratio?
i also know there is a science behind all this. Different intervals to train creatine phosphate energy system (ultra short) anaerobic energy system, and aerobic. Sometimes I think it might be better to give myself longer rest, like 20 sec on a 50 stroke so that I have time to clear lactate and each 50 is cleaner. But how do I train my body to clear lactate more quickly so I can actually complete a 200 stroke with quality.
People say do lactate threshold sets, but again I don't know what that really means for me in terms of work to rest ratio, and what intensity of effort in the work part?
i just did a 200 fly as 3.46 even though I was able to pull off a total swim time of 3.28 as a broken swim in practice coming in under 52 per 50 @ 1:00. I didn't think that was much rest to make that much difference but apparently 8 seconds is too much to be realistic
i think i am I am beating myself up thinking I have to workout more and more to gain endurance but maybe I am just overtraining because I'm not making the improvements I'd like to see for how often I practice.
any suggestions for me?
thanks in advance!
I am not an expert in USRPT, I just dabble in it. For more in depth check out forums.usms.org/showthread.php or if you really want to get in depth coachsci.sdsu.edu/.../47GUIDE.pdf .
From what I know, yes, if you miss a goal time you would wait 20+52+20 for the next one. I usually do one USRPT set per workout, so once I get to failure I'd do something else,drills, long slow stuff etc. People who are committed to USRPT would probably do active recovery and then start another set. Since you are going to failure the sets are self limiting, so you could really do them every workout, except not if you feel unduly in pain. If you have unusual pain, wait until that is better to start again. One thing that has helped me in doing these sets lately, that I think might help you, is broadening my definition of "failure". Instead of just going by time, I am now going by stroke count and feel. If my goal is 50 BR in 39 with a 6 1/2 stroke count and I do it in 39 but with a 7 stroke count I count it as a failure, since my stroke is off somehow.This is my idea anyway.
39 or 40 seconds is similar to me between the ages of 14 to 19 where I swam breaststroke between 1:16 to 1:21 in 100 yards and 50 yards between 36 to 38 at the same ages.
I am not an expert in USRPT, I just dabble in it. For more in depth check out forums.usms.org/showthread.php or if you really want to get in depth coachsci.sdsu.edu/.../47GUIDE.pdf .
From what I know, yes, if you miss a goal time you would wait 20+52+20 for the next one. I usually do one USRPT set per workout, so once I get to failure I'd do something else,drills, long slow stuff etc. People who are committed to USRPT would probably do active recovery and then start another set. Since you are going to failure the sets are self limiting, so you could really do them every workout, except not if you feel unduly in pain. If you have unusual pain, wait until that is better to start again. One thing that has helped me in doing these sets lately, that I think might help you, is broadening my definition of "failure". Instead of just going by time, I am now going by stroke count and feel. If my goal is 50 BR in 39 with a 6 1/2 stroke count and I do it in 39 but with a 7 stroke count I count it as a failure, since my stroke is off somehow.This is my idea anyway.
39 or 40 seconds is similar to me between the ages of 14 to 19 where I swam breaststroke between 1:16 to 1:21 in 100 yards and 50 yards between 36 to 38 at the same ages.
