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!
Has any body seen and tried this?
www.yourswimlog.com/.../
first set is basically 10 rounds of swim, drill, kick by 50 on an interval you know you can make
second set is setting your pace at an easy interval over 4 reps, then do 6 more reps each one at descending intervals (10 sec per descend)
I don't think I would attempt max velocity but will attempt mod-hard effort if using this set for a 200, of course with completely different intervals, like starting with 2:00 for 50scy
For me, I would do 25s to train for a 100
My goal is always to get it to feel no more than moderate/hard but still be fast- the so called easy fast. That's because I'm losing my mental toughness and finding it really hard to make myself gut things out like I used to. So I do a lot of drills and 25s watching the clock, but monitoring feel for sustainability. I'm trying to increase efficiency but the time spent on this type of work does take away from my interval training and is probably deconditioning.
I'm looking for that magic formula that will enable me to complete a 200 at a meet without having to do a lot of full 200s in practice because the latter is really mentally challenging.
I should add, a few years ago I did a lot of 200s in my solo practices, but now I focus too much on how much they hurt, so I mainly only do them at meets. No choice but to finish them there or get DQd so I keep going. But I am getting slower. Not aggressive enough maybe. I used to go out agressively and try to hang on with adrenaline. Now I'm not willing to do that. I turned myself into too much of a head case for that.
anybody relate?
Has any body seen and tried this?
www.yourswimlog.com/.../
first set is basically 10 rounds of swim, drill, kick by 50 on an interval you know you can make
second set is setting your pace at an easy interval over 4 reps, then do 6 more reps each one at descending intervals (10 sec per descend)
I don't think I would attempt max velocity but will attempt mod-hard effort if using this set for a 200, of course with completely different intervals, like starting with 2:00 for 50scy
For me, I would do 25s to train for a 100
My goal is always to get it to feel no more than moderate/hard but still be fast- the so called easy fast. That's because I'm losing my mental toughness and finding it really hard to make myself gut things out like I used to. So I do a lot of drills and 25s watching the clock, but monitoring feel for sustainability. I'm trying to increase efficiency but the time spent on this type of work does take away from my interval training and is probably deconditioning.
I'm looking for that magic formula that will enable me to complete a 200 at a meet without having to do a lot of full 200s in practice because the latter is really mentally challenging.
I should add, a few years ago I did a lot of 200s in my solo practices, but now I focus too much on how much they hurt, so I mainly only do them at meets. No choice but to finish them there or get DQd so I keep going. But I am getting slower. Not aggressive enough maybe. I used to go out agressively and try to hang on with adrenaline. Now I'm not willing to do that. I turned myself into too much of a head case for that.
anybody relate?
