Hi everyone,
In preparation for a 6k race next year, I've changed my training plan to interval training 3 days a week, Mo (20*100m), We (10*200m), Fr (5*400m).
Currently I keep lowering the time it takes to swim one repetition.
I have two main questions:
is this a good strategy, to lower the time/ interval until I achieve a desired pace and after that to increase the number of repetions, aiming for race distance? What would be a better approach?
For these 3 days of interval training, should I keep 100m/ 200m/ 400m intervals or should I increase to 200m/400m/800m? A better option?
Cheers,
Adrian
Ahh.... I see where you're going. So in the OW races I've trained for in the past, I like to get in a long swim on the weekends that builds over time. Sort of like training for a running race, you increase distance 5-10% over the previous week for three weeks, then do a lower volume the fourth week. Repeat. 3000, 3500, 4000, then 3200. 3500, 4000, 4500, 3800.
Coach Emily's workouts (on the forum) are really good for building speed and volume which helped me do well at Swim the Suck last year. I got faster at practice too because of them. She does a good mix. Take hers and modify them for whatever volume you need for the workout. You should consider doing at least one workout a week with 100s/200s with low rest between so you build speed and endurance. Then another day you could do longer sets with 500s or something. Ladders are always a great way to get volume and work on speed at the end 100-200-400-600-400-200-100. Try to get your returns a touch faster than the initial ones.
Ahh.... I see where you're going. So in the OW races I've trained for in the past, I like to get in a long swim on the weekends that builds over time. Sort of like training for a running race, you increase distance 5-10% over the previous week for three weeks, then do a lower volume the fourth week. Repeat. 3000, 3500, 4000, then 3200. 3500, 4000, 4500, 3800.
Coach Emily's workouts (on the forum) are really good for building speed and volume which helped me do well at Swim the Suck last year. I got faster at practice too because of them. She does a good mix. Take hers and modify them for whatever volume you need for the workout. You should consider doing at least one workout a week with 100s/200s with low rest between so you build speed and endurance. Then another day you could do longer sets with 500s or something. Ladders are always a great way to get volume and work on speed at the end 100-200-400-600-400-200-100. Try to get your returns a touch faster than the initial ones.
