Practice swimming your events is the best way to train both physically and psychologically for swimming them. It take a bit a motivation when you find that "your events" include 200 Fly, 200 *** and 400 IM. Finding the right pacing and transitions must be saught in practice.
A coach in the area suggest this main set to help with that... and I'd done this workout on my own, as an extra workout when I don't have a deck coach. It was good to do solo (or at least in your own lane), if you have the luxury to find a pool that you can do this or someone willing to swim this workout with you.
Warm-up - 1000
- 500 Free - long loose at moderate pace to get warmed-up
- 500 Kick - I used fins
-- Rest 60-90 seconds
Main Set - 2400
- 400 IM - think about building each 100, negative split 100 Fly
and at least even split the other stroke
- 200 Fly - again, even split
- 400 IM - either build each 100 or focus on middle 200
- 200 Back - think about pacing
- 400 IM- either build each 100 or focus on last 200
- 200 ***- think about pacing
- 400 IM - either build each 100 or focus weakest 100
- 200 Free- think about pacing
TAKE 60-90 seconds between each swim during main set.
Be sure to warm-down 100-200 after this main set
Total workout 3400 (or 3600 with warmdown)
Any comments or suggestiong to improve or enhance this idea or workout ?
Anthony Thompson
Missouri Valley Masters
swimtotoswim@msn.com
Parents
Former Member
I like doing the 400IMs and 200 fly, but I have found that doing to many 200s makes it hard for me to judge how fast I'm going. We have a fly lane once a week and we do mostly 100s and 200s. I'd like to throw in a lot of 50s too so I have an understanding of what it feels like to do a good split.
I like doing the 400IMs and 200 fly, but I have found that doing to many 200s makes it hard for me to judge how fast I'm going. We have a fly lane once a week and we do mostly 100s and 200s. I'd like to throw in a lot of 50s too so I have an understanding of what it feels like to do a good split.
