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.
This is excellent advice, King Frog, and I really appreciate it! Yes, I have followed that thread since the very first post, and I even muddled through the pdf when it was posted. :eek: I never put any of it to use, though, because I thought of it as more for sprinters rather than anything else. Although I used to be a sprinter, the high-intensity training beat the heck out of my body, and I have had to give it up. These days, due to my various physical issues, I find my body is better able to deal with NOT swimming anything at 100% all-out effort. In addition, my shoulders can no longer handle the repetitive stress of training distance free. 16x100 free sets used to be no big deal. Now I can't do them at all without repercussions.
I will last longer in this sport if stick with mixing it up and training the 400 IM and 200's. Repetitive fly at a slow pace doesn't bother my shoulders like freestyle does, so I tried your suggested set today. I was able to do 4x50's under goal, then 6x50's under goal, and then 2x50's before my stroke completely fell apart. Since I had three total failures, I stopped. I was happy with the total of 12x50's for 600 yards of fly, especially since I had already done 600 yards of freestyle USRPT right after my warm-up and before tackling this fly set. (The rest of the workout was spent on drills.)
This seems to be the best way for me to build up my fly endurance here on out. I give up too soon with any other type of sets! The :20 rest period works for me on this set, and I like the idea of sitting out on a send-off if I fail. The rest period gives me a chance to regroup and start fresh again, both mentally and physically! :agree:
King Frog, how many frog repeats can you usually do before your first failure? How many before you max out? What would you consider a good goal for me?
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.
This is excellent advice, King Frog, and I really appreciate it! Yes, I have followed that thread since the very first post, and I even muddled through the pdf when it was posted. :eek: I never put any of it to use, though, because I thought of it as more for sprinters rather than anything else. Although I used to be a sprinter, the high-intensity training beat the heck out of my body, and I have had to give it up. These days, due to my various physical issues, I find my body is better able to deal with NOT swimming anything at 100% all-out effort. In addition, my shoulders can no longer handle the repetitive stress of training distance free. 16x100 free sets used to be no big deal. Now I can't do them at all without repercussions.
I will last longer in this sport if stick with mixing it up and training the 400 IM and 200's. Repetitive fly at a slow pace doesn't bother my shoulders like freestyle does, so I tried your suggested set today. I was able to do 4x50's under goal, then 6x50's under goal, and then 2x50's before my stroke completely fell apart. Since I had three total failures, I stopped. I was happy with the total of 12x50's for 600 yards of fly, especially since I had already done 600 yards of freestyle USRPT right after my warm-up and before tackling this fly set. (The rest of the workout was spent on drills.)
This seems to be the best way for me to build up my fly endurance here on out. I give up too soon with any other type of sets! The :20 rest period works for me on this set, and I like the idea of sitting out on a send-off if I fail. The rest period gives me a chance to regroup and start fresh again, both mentally and physically! :agree:
King Frog, how many frog repeats can you usually do before your first failure? How many before you max out? What would you consider a good goal for me?
