• State Not Answered
  • Replies 2 replies
  • Subscribers 9 subscribers
  • Views 232 views
  • Users 0 members are here
Options
Related

High Intensity Training

Allen Stark

I just got my Streamlines and it has a list of high intensity workouts to swim faster, not longer. I looked at several and while there were sets doing from 25s to 200s,the workouts didn't seem to me to be what I would call HIIT(High Intensity Interval Training) because they were all doing 3000 yards or more in less than an hour. To me HIIT means race pace and as other threads have pointed out here the average Masters swimmer can't maintain AFAP pace or 100 pace without sufficient rest between efforts. Am I missing something?

Parents
  • 0

    Totally agree... The HiGh InTenSity workouts are effectively a mid-distance workout posing as a high intensity workout.  The author is a triathlete with a more vintage training approach, where intervals dictate the effort rather than allowing enough time to recover and repeat, or even improve (or nearly repeat) the time and effort from prior swims.  "You must hit X yards to be successful," instead of the true high-intensity / HIIT approach of hitting as many yards at 50/100/200/500 speed to be successful, and if possible, improve on that quantity or volume of fast swimming from workout to workout.  Here's my list of must-haves for a high-intensity workout...

    - More than 1 main set with at least 2 minutes between sets. Break it up with time and/or recovery between sets.  Pref. 1000 or less per set. 1500 for mid or distance speed work.  
    - No yardage slamming - 3K/Hour IS yardage slamming for HIT/HIIT
    - No garbage-yardage at the end.  50-100 Warm down is plenty.  More is not better.
    - No repeat over 150 (personally I prefer <= 100).
    - Always something fast in each set (all fast, ascend/descend, fast/ez, Build, EOOF, ETOF, EFOF, etc.)
    - Warm-up = CNS priming & temperature elevation.  10-15 min tops=10 General, 5 speed it up.  More is not better.  May feel like forcing it a bit sometimes, but if you rehearse it, it works well and you'll have more energy for the workout.
    - Sprint early, middle, and end!  So many wait until the end. How do you expect your body to race fast early or get in the faster draft group if you don't rehearse how to go fast early or are always trying to sprint at the end of a workout when your CNS is fried??!?
    - DO NOT BE AFRAID TO BONK/FAIL - A LOT!!
    - Kick sets DO qualify as valid training modes - with and WITHOUT fins!


    Remember Urbanchek: You can't swim faster unless you swim faster!!

    Know that "Sprint" is a relative term.  It's all about max or near max effort.  You don't have to be a sub 30 per 50 to call something a sprint.  It's about what you're capable of at that moment.  Nothing more.  No more "But I can't sprint".  You're capable... You just don't want to get out of your comfort zone to do it.  

    Unfortunately, finding a masters team that is willing to train like this on a regular basis is not one I've come across yet.  I hope to find one someday.  For now, I am stuck with the triathletes who cannot stop asking how far they went that day as a measure of success.  Expressionless

Reply
  • 0

    Totally agree... The HiGh InTenSity workouts are effectively a mid-distance workout posing as a high intensity workout.  The author is a triathlete with a more vintage training approach, where intervals dictate the effort rather than allowing enough time to recover and repeat, or even improve (or nearly repeat) the time and effort from prior swims.  "You must hit X yards to be successful," instead of the true high-intensity / HIIT approach of hitting as many yards at 50/100/200/500 speed to be successful, and if possible, improve on that quantity or volume of fast swimming from workout to workout.  Here's my list of must-haves for a high-intensity workout...

    - More than 1 main set with at least 2 minutes between sets. Break it up with time and/or recovery between sets.  Pref. 1000 or less per set. 1500 for mid or distance speed work.  
    - No yardage slamming - 3K/Hour IS yardage slamming for HIT/HIIT
    - No garbage-yardage at the end.  50-100 Warm down is plenty.  More is not better.
    - No repeat over 150 (personally I prefer <= 100).
    - Always something fast in each set (all fast, ascend/descend, fast/ez, Build, EOOF, ETOF, EFOF, etc.)
    - Warm-up = CNS priming & temperature elevation.  10-15 min tops=10 General, 5 speed it up.  More is not better.  May feel like forcing it a bit sometimes, but if you rehearse it, it works well and you'll have more energy for the workout.
    - Sprint early, middle, and end!  So many wait until the end. How do you expect your body to race fast early or get in the faster draft group if you don't rehearse how to go fast early or are always trying to sprint at the end of a workout when your CNS is fried??!?
    - DO NOT BE AFRAID TO BONK/FAIL - A LOT!!
    - Kick sets DO qualify as valid training modes - with and WITHOUT fins!


    Remember Urbanchek: You can't swim faster unless you swim faster!!

    Know that "Sprint" is a relative term.  It's all about max or near max effort.  You don't have to be a sub 30 per 50 to call something a sprint.  It's about what you're capable of at that moment.  Nothing more.  No more "But I can't sprint".  You're capable... You just don't want to get out of your comfort zone to do it.  

    Unfortunately, finding a masters team that is willing to train like this on a regular basis is not one I've come across yet.  I hope to find one someday.  For now, I am stuck with the triathletes who cannot stop asking how far they went that day as a measure of success.  Expressionless

Children
No Data