Looking for feedback on some time trials so far this week. Since I am fairly new at swimming I have been training for and competing at 200yd and below. But now I am trying to do longer swims and experimenting.
Yesterday I did a good warmup and then a 500yd free near maximum intensity. My time was 8:40. Then I did a cooldown 500 after several minutes recovery and swam a 9:30. This was very relaxed and I was only 50 seconds slower. That to me does not make sense as I would expect the cooldown to be considerably slower. Then today I did a 1000 and I went out very relaxed and swam an 18:10.
My question is shouldn't my high intensity be more like 20-25% faster than low intensity? I would expect to at least be under 8:00 for high intensity....no?
Is techinque rewarded that much over power in distance events?
Parents
Former Member
rtodd - I think the dropoff issue is best measured by the 100 splits.
If I can swim a 55 100, then my 200 splits would average 1:03. I think i can hold 1:10 for a 500 but don't know for sure. I swim with a friend who is a better distance guy and he goes 5:45 in the 500, 2:04 in the 200, and 56 in the 100.
On your workouts - I think you should try to reduce the rest in your repeats.
Instead of 10x100 on 2:00, try 1:50. You may not be able to hold 1:30 any more but that's OK.
By the way - the sets you are doing are good lactate threshold sets. These sets have more rest but you swim faster.
Example aerobic threshold sets for you:
10 x 100 @ 1:50 (target 1:35)
5 x 200 @ 3:30
20 x 50 @ 1:00 or even :50 (no more than 10 secs rest)
You might do aerobic threshold once or twice a week. Do some lactate threshold once a week. Follow a hard day with an easier day. If you can - once a week you might go "long" - up your distance to 3000 yds. But swim easier like 4 x 500 on 9:30 or a comfortable interval. These sets should be all about smooth stroke, good technique, and pacing.
rtodd - I think the dropoff issue is best measured by the 100 splits.
If I can swim a 55 100, then my 200 splits would average 1:03. I think i can hold 1:10 for a 500 but don't know for sure. I swim with a friend who is a better distance guy and he goes 5:45 in the 500, 2:04 in the 200, and 56 in the 100.
On your workouts - I think you should try to reduce the rest in your repeats.
Instead of 10x100 on 2:00, try 1:50. You may not be able to hold 1:30 any more but that's OK.
By the way - the sets you are doing are good lactate threshold sets. These sets have more rest but you swim faster.
Example aerobic threshold sets for you:
10 x 100 @ 1:50 (target 1:35)
5 x 200 @ 3:30
20 x 50 @ 1:00 or even :50 (no more than 10 secs rest)
You might do aerobic threshold once or twice a week. Do some lactate threshold once a week. Follow a hard day with an easier day. If you can - once a week you might go "long" - up your distance to 3000 yds. But swim easier like 4 x 500 on 9:30 or a comfortable interval. These sets should be all about smooth stroke, good technique, and pacing.
