Practice Swimming 200s stroke and 400 IM

RE: Practice Swimming 200s stroke and 400 IM

Former Member — Sat, 09 Feb 2008 10:25:33 GMT

Allen I agree, once I am in a bit of condition it is w/u, race pace w/d. May be it is my age. My problem is at this time I am not able to swim enough to be able to swim the speed that I want to racepace at more than once a day.

RE: Practice Swimming 200s stroke and 400 IM

Former Member — Fri, 08 Feb 2008 15:59:52 GMT

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.

RE: Practice Swimming 200s stroke and 400 IM

Former Member — Fri, 08 Feb 2008 15:23:54 GMT

Almost exactly what I would do in the twenty yard pool in Mexico/ 300 w/u 100 IM 60 fly 100 IM 60 bk 100 IM 60 br 100 IM 60 fr 160 w/d plus 93.6133 more yards to make it 1000m I could ad that to the warm down???

RE: Practice Swimming 200s stroke and 400 IM

Former Member — Fri, 08 Feb 2008 14:23:02 GMT

Very good but - How do I get all of that? fit into (your 3600 swim with warmup) my 1000 meters day.

RE: Practice Swimming 200s stroke and 400 IM

Allen Stark — Fri, 08 Feb 2008 11:21:45 GMT

I agree with some of the above comments about pace.The problem I see with this workout is that nothing is race pace.Thats fine for early in the season,but at some point you are going to need to know what pace you want in a meet.You say in the workouts"think about pacing",but a 200 in workout cannot be swum at 200 meet pace.I'd suggest some 100s at 200 pace or some broken swims.

RE: Practice Swimming 200s stroke and 400 IM

Former Member — Fri, 08 Feb 2008 10:44:46 GMT

When's the Fly lane happen? Tho I shudder to consider it. Paul We do them on Tuesday mornings. We usually get in around 1200-1500 fly. Most people leave at 6, I try and stay until 6:30, but it's hard.

RE: Practice Swimming 200s stroke and 400 IM

aquaFeisty — Fri, 08 Feb 2008 10:38:37 GMT

My first thought was, "You need a different set of events!" But seriously... this isn't a bad set. I usually swim on my own once a week and like to do either IM or sprint free (since the team practice usually has a high % of distance free). For the warmup, when I'm going to do a bunch of IM stuff, I like to do a bit more stroke work for warmup. Like instead of 500 free/500 kick try 200 free then 800 reverse IM kick/swim by 25. Or get in a little drills and for warmup do 400 free, 8x75 IM order twice around drill-kick-swim. Etc. When you build, what are you building to? 85%? 90%? Race speed? And when you do your pace swims, are you shooting for pace with fastest overall speed (essentially the fastest speed you can hold without decay?) If you're building to race speed or shooting for fastest possible speed on those paced swims, maybe try increasing your rest interval a bit. That will allow you a higher quality swim on the fast stuff. Or just REALLY work the build (like start at 60%...) Alternately, you could try doing the 400 IM's FAST and using the 200's stroke to recover. Or vice versa. Again, this is a cool set. I might try this set next time I swim on my own... though, being a sprinter, I think I'd divide by 2 and then do it twice through! :) 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

RE: Practice Swimming 200s stroke and 400 IM

That Guy — Fri, 08 Feb 2008 10:37:18 GMT

RE: Practice Swimming 200s stroke and 400 IM

Former Member — Fri, 08 Feb 2008 06:55:51 GMT

Just doing those events in practice does not seem like enough to me. I suggest adding in sets like 10 x 100 stroke, or 3 x 200 of each stroke descending, in the attempt to build a strong base with each stroke. Steve

RE: Practice Swimming 200s stroke and 400 IM

aztimm — Fri, 08 Feb 2008 05:28:35 GMT

We did almost this same set (other than your warm-up) the other day. Instead of 400 IM we did 200 IM. Instead of 200 stroke, we did 4 x 50 stroke We also did a free somewhere, I think 4 x 75 free on a tight interval between the IM and stroke, gave the set a little variety.

RE: Practice Swimming 200s stroke and 400 IM

pwolf66 — Fri, 08 Feb 2008 03:17:21 GMT

We have a fly lane once a week and we do mostly 100s and 200s. When's the Fly lane happen? Tho I shudder to consider it. Paul