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
I just want to say at first that I am not an expert. What I know was learned from my own training, the scientific approach of my coach, and what I read in Maglischo's book.
For Mausy - the reason rtodd is swimming on 1:50 instead of 2:00 is that his aerobic threshold test (his 1000 swim) predicts that a 1:49 is the correct interval to use if he wants to improve his aerobic fitness. rtodd can already do 10x100 on 2:00 and he can do these with over 25 seconds rest. That is too much rest for an aerobic threshold set.
For asgard - I suggest you not change your interval time until you can do the entire set with flip turns. Changing to open turns is not exactly cheating but they require much less energy than flip turns. So you haven't really done that set yet. :( I don't know about a known correlation between a 100 race time and repeats on 10 x 100. I think we expect that a person who swims a fast 100 will repeat them in practice fast too - but a "pure" sprinter might struggle with a longer aerobic threshold set vs. someone who is a 500 swimmer.
Aerobic threshold sets are only one portion of a training program. You should also do lactic threshold sets, VO2max sets, and lactic production (sprints) to have a complete training program. Lactic threshold sets are similar to an aerobic threshold set in repeat distance - but you will swim faster. A lactic threshold set of 100s might be 5 x 100 on 1:45. You might do that twice with a recovery set between. Instead of swimming 1:35s on these sets you'd swim 1:30 or 1:25. Your muscles will ache and you will feel lactic build up. You are trying to train your body to push the threshold higher before lactic buildup occurs. A VO2max set is very hard but short. 3 x 100 on 1:40 or even 1:35 repeated with an easy recovery 200 between. VO2max will trash your cardiovascular capability.
When you are ready to shorten the interval - you might go 8 x 100 instead of 10 x 100 at first to ease the transition to the shorter interval. Work back up to 10 x 100 over two or three weeks.
I just want to say at first that I am not an expert. What I know was learned from my own training, the scientific approach of my coach, and what I read in Maglischo's book.
For Mausy - the reason rtodd is swimming on 1:50 instead of 2:00 is that his aerobic threshold test (his 1000 swim) predicts that a 1:49 is the correct interval to use if he wants to improve his aerobic fitness. rtodd can already do 10x100 on 2:00 and he can do these with over 25 seconds rest. That is too much rest for an aerobic threshold set.
For asgard - I suggest you not change your interval time until you can do the entire set with flip turns. Changing to open turns is not exactly cheating but they require much less energy than flip turns. So you haven't really done that set yet. :( I don't know about a known correlation between a 100 race time and repeats on 10 x 100. I think we expect that a person who swims a fast 100 will repeat them in practice fast too - but a "pure" sprinter might struggle with a longer aerobic threshold set vs. someone who is a 500 swimmer.
Aerobic threshold sets are only one portion of a training program. You should also do lactic threshold sets, VO2max sets, and lactic production (sprints) to have a complete training program. Lactic threshold sets are similar to an aerobic threshold set in repeat distance - but you will swim faster. A lactic threshold set of 100s might be 5 x 100 on 1:45. You might do that twice with a recovery set between. Instead of swimming 1:35s on these sets you'd swim 1:30 or 1:25. Your muscles will ache and you will feel lactic build up. You are trying to train your body to push the threshold higher before lactic buildup occurs. A VO2max set is very hard but short. 3 x 100 on 1:40 or even 1:35 repeated with an easy recovery 200 between. VO2max will trash your cardiovascular capability.
When you are ready to shorten the interval - you might go 8 x 100 instead of 10 x 100 at first to ease the transition to the shorter interval. Work back up to 10 x 100 over two or three weeks.
