Training intervals

RE: Training intervals

Former Member — Tue, 04 Apr 2017 16:27:39 GMT

Gee a lot of fun, doing all that *** and fly. I did 4 two hundreds in a workout. 2 Im's, 1 breaststroke, 1 freestyle. Well, I did 4 50's of free, fly and *** and 2 of back on a 25 second interval with slower swimming after each 4 sets or the 2 sets. I think I Iwill do this by reducing yardage and trying to get closer to a good pace. I think the last butterfly and breaststroke was 1:01 and the freestyle 53 and the backstroke 1:04. I don't do the failure rates of USPT but modify it for my age.

RE: Training intervals

Elaine Krugman — Tue, 04 Apr 2017 04:55:56 GMT

King Frog: I've been working diligently on my USRPT sets, thanks to your inspiration. I've also held to my 9 strokes per 25 stroke goal, and absolutely will NOT allow myself to swim 10 strokes. If I have to coast in for a fail, I do. Today, I coasted in on several, but still hit :51 or :52s! I also had a first today: My first time doing 20 x 50's of breaststroke on 1:15 without a fail. Eight of them were :51, and the rest were :52. (Of course, it helped that the heater was down due to yesterday's lightning strike-- great for me at 80 degrees :banana:, and :badday: for the noodlers.) Next time out, I'll try 1:10 for my interval and see how it goes...

RE: Training intervals

sunruh — Fri, 03 Mar 2017 09:20:57 GMT

here is another small set 5x100scm on 1:10

RE: Training intervals

Former Member — Tue, 28 Feb 2017 14:55:56 GMT

:agree: It's more breaststroke OR fly yardage than I have ever done in a single workout! The repetition has to pay off, I would think. :chug: Gee a lot of fun, doing all that *** and fly. I did 4 two hundreds in a workout. 2 Im's, 1 breaststroke, 1 freestyle.

RE: Training intervals

Elaine Krugman — Tue, 28 Feb 2017 12:55:34 GMT

I think the most important thing is to mix it up. When the USRPT craze kicked up I saw some interviews with coaches and the answer I liked best was "it's just one bullet in the gun". Meaning he used USRPT but just not all the time. High quality swims with lots of rest; long distance swims; repeats like 16X100 on a modest interval along with USRPT will not only work better but will lead to less boredom. Along with pulling, kicking and drills it's not hard to fill out a 3000 yd workout on your own. I think fly is a special area of concern due to the potential of injury. As many have pointed out when the form breaks down in fly switch to free or I like one arm fly to keep the dolphin motion still going. We are Masters in it for life any one type of training regime will shortly take the fun out of it. I definitely agree. In any time of training, I use two criteria for deciding what type of training I am going to do after I finish my warm-up: 1. Am I physically up to doing (whatever set I thought I wanted to do)? 2. Do I look forward to doing it? (Am I motivated to do it?) Sometimes, all it takes is a day of two of mixing it up, and then I'm ready to get right back to it. Right now, I am thoroughly enjoying the challenge of USRPT. I have a meet coming up on Saturday, and then another at the end of March; so, I plan on a couple of mini drop-tapers before each meet to make sure I am well-rested.

RE: Training intervals

Elaine Krugman — Tue, 28 Feb 2017 08:43:45 GMT

20 is still 5 x race distance, at race pace. That's GOTTA help, dontcha' think? :agree: It's more breaststroke OR fly yardage than I have ever done in a single workout! The repetition has to pay off, I would think. :chug:

RE: Training intervals

Gary P — Tue, 28 Feb 2017 08:17:04 GMT

Thanks for the info., Gary. I thought the total was 20x50. I think I'll stick with 20, because any more than that of ANY stroke is a bit much for THIS older Master swimmer! :cane: 20 is still 5 x race distance, at race pace. That's GOTTA help, dontcha' think?

RE: Training intervals

Dan Kornblatt — Tue, 28 Feb 2017 06:18:53 GMT

RE: Training intervals

Elaine Krugman — Tue, 28 Feb 2017 03:01:12 GMT

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. Thanks for the info., Gary. I thought the total was 20x50. I think I'll stick with 20, because any more than that of ANY stroke is a bit much for THIS older Master swimmer! :cane:

RE: Training intervals

Gary P — Tue, 28 Feb 2017 02:11:46 GMT

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.

RE: Training intervals

Elaine Krugman — Tue, 28 Feb 2017 01:02:06 GMT

That seems pretty conclusive. It is also pretty impressive since you just started that way of training. Does it feel comfortable? 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:

RE: Training intervals

fatboy — Tue, 28 Feb 2017 01:01:33 GMT

" Early throttle control" is a critical element of a 200 fly race, especially for us mortals. . Well put. This is great advice!

RE: Training intervals

Elaine Krugman — Mon, 27 Feb 2017 11:29:50 GMT

RE: Training intervals

Elaine Krugman — Mon, 27 Feb 2017 10:36:51 GMT

Best of luck to you. I'm rooting for you to get that PR this year. The one thing I see in that last set is how you banged out a lot of 55's/56's early. The good news is that it shows you have speed, but it's not good for helping you lock in your pacing. It looks to me like you're ready to target :58 on your next practice, but you should try to be :57's every time, even if it means you have to hold back a little on the first 8-10. " Early throttle control" is a critical element of a 200 fly race, especially for us mortals. Practice it in the early parts of this set. Thanks, Gary, I appreciate it! I agree on the :58 for next time, and the need to better pace my 50's. I will keep it in mind next time out! Thanks!!

RE: Training intervals

Gary P — Mon, 27 Feb 2017 07:04:21 GMT

I wish we had 20 secs. rest !!1 We usually do 50's with 10 secs. The difference is the speed, though. At 200 race pace, most people probably can't do more than 5 or 6 50's on 10 seconds rest.

RE: Training intervals

Gary P — Mon, 27 Feb 2017 06:48:39 GMT

Thanks!! I'm swimming in the Sewannee, Tennessee meet on Saturday and doing the "800 IM Challenge" (200's of each stroke). I'm also throwing in the 400 IM for my own "ironman pentathlon" and the 50 breaststroke for my last event. I haven't broken 4:00 in the 200 fly since March, 2014, and my PR is 3:52 from back in 2012. Even though I'm 55 now and slowing waaay down, I'm swimming more fly yardage per week than ever before. I'm hoping these sets will pay off with an all-time 200 fly PR this year. Best of luck to you. I'm rooting for you to get that PR this year. The one thing I see in that last set is how you banged out a lot of 55's/56's early. The good news is that it shows you have speed, but it's not good for helping you lock in your pacing. It looks to me like you're ready to target :58 on your next practice, but you should try to be :57's every time, even if it means you have to hold back a little on the first 8-10. " Early throttle control" is a critical element of a 200 fly race, especially for us mortals. Practice it in the early parts of this set.

RE: Training intervals

Elaine Krugman — Mon, 27 Feb 2017 04:27:22 GMT

Awesome! Are you swimming the 200 fly in a meet anytime soon? I would expect you to be able to somewhere around 3:50 based on that last set....probably a 54.something on the first 50, and average somewhere in the 58's on the last 3. Thanks!! I'm swimming in the Sewannee, Tennessee meet on Saturday and doing the "800 IM Challenge" (200's of each stroke). I'm also throwing in the 400 IM for my own "ironman pentathlon" and the 50 breaststroke for my last event. I haven't broken 4:00 in the 200 fly since March, 2014, and my PR is 3:52 from back in 2012. Even though I'm 55 now and slowing waaay down, I'm swimming more fly yardage per week than ever before. I'm hoping these sets will pay off with an all-time 200 fly PR this year.

RE: Training intervals

Gary P — Mon, 27 Feb 2017 04:22:28 GMT

50's at :20 USRPT sets are definitely working to build endurance for my fly. My first time trying it on 2/15 with a goal of 1:00: 58,57,57,1:02/ 56,58,58,1:00,59,1:01/59,1:01 = 12 My 5th time was today with a goal of :59: 57,55,55,55,55,56,,55,55,56,57,57,56,57,57 (14) /55,57,58,58,58,58 = 20 I didn't fail at my 14th; I was interrupted by the pool cleaning guy and missed my send-off. Awesome! Are you swimming the 200 fly in a meet anytime soon? I would expect you to be able to somewhere around 3:50 based on that last set....probably a 54.something on the first 50, and average somewhere in the 58's on the last 3.

RE: Training intervals

Allen Stark — Sun, 26 Feb 2017 11:16:33 GMT

I was able to hit 10x50's at either :51 or :52 (my goal) at 9 strokes before failure, so I will definitely stick with that goal. It's worth the extra stroke each 25 to get my time down. That seems pretty conclusive. It is also pretty impressive since you just started that way of training. Does it feel comfortable?

RE: Training intervals

Elaine Krugman — Sun, 26 Feb 2017 09:07:58 GMT

Do a set of 9 strokes one day and a set of 8 another day and see which feels better and more sustainable for a 200. Play with it. I was able to hit 10x50's at either :51 or :52 (my goal) at 9 strokes before failure, so I will definitely stick with that goal. It's worth the extra stroke each 25 to get my time down.

RE: Training intervals

sunruh — Sun, 26 Feb 2017 03:38:04 GMT

here is a small set you can do 6 x 100 scy on 1:05 or here is another 4 x 200 lcm on 2:30

RE: Training intervals

orca1946 — Sun, 26 Feb 2017 02:08:25 GMT

I wish we had 20 secs. rest !!1 We usually do 50's with 10 secs. I will try the 20 x 50 sets this week after I show our coach this set list. Today we did 80 x 25 broken into sets of 10 starting at 1:05 and lowering each next 3 x 10 by 5 secs. any stroke that you wanted to do. Had lots of time to start and then it worked into a good speed set.

RE: Training intervals

Elaine Krugman — Sun, 26 Feb 2017 01:08:04 GMT

That seems pretty conclusive. It is also pretty impressive since you just started that way of training. Does it feel comfortable? Yes, it does. I attribute it to a couple of reasons. First, I taught myself "power yoga" just over a year ago and do it after every swim session (6-days/week), in addition to my usual physical therapy exercises using a Theraband. I also do planks (I'm up to holding it for 1:30, but think I could go longer with shoes on rather than in bare feet), crunches, etc. In all, I spend about 45 minutes on deck doing it after my swim workout. As a result, I have developed more strength and endurance to be able to withstand the repetitiveness of USRPT workouts. Second, I did a trade-out with teammate Mark Beatty, a Top Ten (45-49) swimmer and swim instructor. In exchange for shooting video of his strokes, he coached me on breaststroke. By the end of one session, he had me swimming a 50-yard breaststroke with a short 6 strokes down, and 6 strokes back at :53. (Prior to that session, it would take 9 strokes each way at the same speed.) My stroke count was always too high, so he helped me with my streamline, pullout, and body position on the stroke. (He tried to get me to keep my head from popping up too soon to breathe, and I did make some improvements; however, I find it difficult to sustain. :dunno: ) Since our late-October session, I have spent most of my breaststroke yardage (which wasn't much due to being concerned about my hip) just trying to work on my stroke and stroke count. I didn't worry about my breaststroke speed at all, so my 50 has really suffered! Now, I'm trying to put it all together, and I'm finding that USRPT is the best way to do it. My body is adapting well to the repetition within a set, and the 20 seconds of rest for 50's gives me enough time to think about what I need to do for the next 50. When I have a failure, I don't look at it negatively. Instead, I think of it as my body's way of telling me it's time to rest and regroup. When I start again, my first 50 after the rest period is always fast and feels great! :banana: For me, that's positive reinforcement the rest was needed and worthwhile. One decision I made about USRPT that I will stick by is this: I won't do more than one set of it per stroke in a day, and won't repeat the same stroke the following day as a USRPT set. This is to help prevent repetitive stress injuries, something I am very prone to experiencing. What seems to work is following my warm-up with USRPT fly, and then moving on to freestyle. On the following day, I substitute fly with breaststroke, and then move on to a set of backstroke. Breaking up the long access strokes to separate days is important for me! I'm finding that I fail much sooner on the second set which is to be expected; however, breaststroke and fly are my priorities, so I don't mind giving the other two strokes the backseat. I'm going to stick with this as long as it works. I fill in the rest of my workout with drills and kick sets, and by Saturday (my 6th day in a row), I do a body check to see what I can take. Yesterday, it was a very short session of USRPT before I designated the remainder of my shortened session "Play time!" Play time consists of fooling around with underwater SDK's with fins, doing favorite drills, trying to float :lmao: (which I don't do very well) without laughing at myself, doing a couple of handstands, and :blah: with whoever is around and in a sociable mood. After that, I hit the deck for yoga and stretching, use my foam roller, and :bolt:

RE: Training intervals

Former Member — Tue, 21 Feb 2017 16:57:46 GMT

Why is everbody here so obsessed with this USRPT stuff..don't get it.

RE: Training intervals

Former Member — Tue, 21 Feb 2017 11:56:03 GMT

Good for you Elaine, I don't go under 1:00 that much in fly in practice a couple of time trials with rest at 64. I did near 1:00 in it and breaststroke today and around 1:05 in backstroke. Backstroke I have a terrible flip turn and usually do open turns. The only stroke I can go 55 and lower at in practice in a set is freestyle. I can do intervals usually of 1:30 or 2;00 better than 1'15 which is easier if I do freestyle.