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!
Interval question: After yesterday's USRPT set of 20x50 fly, I was able to complete my breaststroke set today holding 52's at 9 strokes/25 yards on 1:15. I didn't fail until #15, and then I completed the next five without failure. Should I drop my goal to :51 on 1:15 or stay at :52 but change the interval to 1:10? Forget the idea of my rest interval being EXACTLY :20, because it's too difficult for my pea-sized brain to calculate my swim time AND rest period that quickly using my digital watch (instead of the visual help of a clock). :dunno:
You really could go either way, but :52 on a 1:10 would be "by the book." FWIW, I use an Ironman watch with a programmable interval timer that counts down so I can always have a 20 second rest interval.
Speaking of "by the book," you shouldn't necessarily stop at 20x50 for 200's training. The specified offering for that race distance is 30x50. You don't have to get to 30 to advance the pace, though. 16 consecutive or 22 total made repetitions, two workouts in a row, is enough to move on to a faster pace, although you don't stop an individual set until you hit 30 or fail out. Might be a bit much for us older Masters swimmers doing fly, but I think it's reasonable for the other strokes.
Interval question: After yesterday's USRPT set of 20x50 fly, I was able to complete my breaststroke set today holding 52's at 9 strokes/25 yards on 1:15. I didn't fail until #15, and then I completed the next five without failure. Should I drop my goal to :51 on 1:15 or stay at :52 but change the interval to 1:10? Forget the idea of my rest interval being EXACTLY :20, because it's too difficult for my pea-sized brain to calculate my swim time AND rest period that quickly using my digital watch (instead of the visual help of a clock). :dunno:
You really could go either way, but :52 on a 1:10 would be "by the book." FWIW, I use an Ironman watch with a programmable interval timer that counts down so I can always have a 20 second rest interval.
Speaking of "by the book," you shouldn't necessarily stop at 20x50 for 200's training. The specified offering for that race distance is 30x50. You don't have to get to 30 to advance the pace, though. 16 consecutive or 22 total made repetitions, two workouts in a row, is enough to move on to a faster pace, although you don't stop an individual set until you hit 30 or fail out. Might be a bit much for us older Masters swimmers doing fly, but I think it's reasonable for the other strokes.
