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!
Remember, if you get 4, that is the same as a broken 200, so that is not a bad goal to start.
King Frog, I have a question about this set for my 200 breaststroke. You had mentioned how you go by your stroke count as well, and I completely agree. I am obsessive about stroke count, so I am doing my USRPT sets the same way.
Today, after I did a practice 400 IM race, I did a USRPT breaststroke set with the goal of maxing at 8 strokes (per 25 yards). Instead of my previous goal of :52's (which I know I can't hold repeatedly at 8 strokes per 25), I thought I would see what would happen at :53's. I was able to do 11x50 at 8 strokes; the fifth and seventh ones were at :52. After my failure, I did another six 50's all at :53, 8 strokes. (The first one was 7 strokes down, and 8 back).
I was now up to 17x50's, and I had never done that much breaststroke in one work out since my hip surgery. Since that hip started to feel a little fatigued, I decided to stop to avoid injury. Other than my hip, I felt great, and I knew I could have kept going.
Now, for my question: As hard as I tried, I couldn't hit more than a couple of those 50's at :52 going 8 strokes each way. I have really worked on my technique, and I think I have maxed out my abilities in that regard. Should I keep trying to go after 52's holding 8 strokes, or should I reset my goal at maintaining 52's and quicken my turnover to 9 strokes? The last time I raced 200 breaststroke, I swam 3:35, and it has been awhile since I have broken 3:30. (But, I wasn't training for the 200 breaststroke, either.) I really would like to get back in the 3:20's.
On a side note, the best I have ever been able to do with my stroke count using my improved technique is swim a 50 breaststroke at :53, 6 strokes each way. It nearly busted my lungs and muscles, though! I can also hit a :54 going 5 strokes down; however, it's 6 strokes back. Repeats of that? Fuhgetaboutit! :eek:
Remember, if you get 4, that is the same as a broken 200, so that is not a bad goal to start.
King Frog, I have a question about this set for my 200 breaststroke. You had mentioned how you go by your stroke count as well, and I completely agree. I am obsessive about stroke count, so I am doing my USRPT sets the same way.
Today, after I did a practice 400 IM race, I did a USRPT breaststroke set with the goal of maxing at 8 strokes (per 25 yards). Instead of my previous goal of :52's (which I know I can't hold repeatedly at 8 strokes per 25), I thought I would see what would happen at :53's. I was able to do 11x50 at 8 strokes; the fifth and seventh ones were at :52. After my failure, I did another six 50's all at :53, 8 strokes. (The first one was 7 strokes down, and 8 back).
I was now up to 17x50's, and I had never done that much breaststroke in one work out since my hip surgery. Since that hip started to feel a little fatigued, I decided to stop to avoid injury. Other than my hip, I felt great, and I knew I could have kept going.
Now, for my question: As hard as I tried, I couldn't hit more than a couple of those 50's at :52 going 8 strokes each way. I have really worked on my technique, and I think I have maxed out my abilities in that regard. Should I keep trying to go after 52's holding 8 strokes, or should I reset my goal at maintaining 52's and quicken my turnover to 9 strokes? The last time I raced 200 breaststroke, I swam 3:35, and it has been awhile since I have broken 3:30. (But, I wasn't training for the 200 breaststroke, either.) I really would like to get back in the 3:20's.
On a side note, the best I have ever been able to do with my stroke count using my improved technique is swim a 50 breaststroke at :53, 6 strokes each way. It nearly busted my lungs and muscles, though! I can also hit a :54 going 5 strokes down; however, it's 6 strokes back. Repeats of that? Fuhgetaboutit! :eek:
