I just got back to swimming 4 weeks ago. we do 4500yds-5000yds a day -no problem. But i can't seem to break 32 sec. on 50 m. it's like i hit the wall each time i try. I tried brethe every 4 and 2 no luck.
I swim freestyle
my coach says build more endurance.
any ideas?
jjpj
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Former Member
I agree with Andy. That workout has too many small sets.
An aerobic threshold set (intended to improve your overall aerobic capacity) should last at least 15 minutes, up to 30 minutes overall. These sets should give you approx 10 secs rest between 100s and they should be swum at an upper moderate pace.
10x100 @ 1:30 would last 15 minutes
15x100 @ 1:30 would last 22.5 minutes
Follow a set like that with a non-freestyle set (like 5x100 or 10x50) or a kick set for something adding up to 30 minutes of swimming. Change things up by swimming 200s, 300s, or occasionally 400s.
I like to do a bit of sprinting every day. I like 50s with 25 sprint, 25 easy.
Other days of the week do some real high intensity fast swimming.
Today my "main set" was 14x50 on 2:00. Lots of rest but the 50s were essentially best effort. That set took 28 minutes. The set was followed by 8 x 50 easy recovery swimming. Then 6x50 kick on 2:00 - again best effort. Not a lot of yardage overall but I was dead at the end.
I absolutely agree (and I apologize for being redundant)!
I agree with Andy. That workout has too many small sets.
An aerobic threshold set (intended to improve your overall aerobic capacity) should last at least 15 minutes, up to 30 minutes overall. These sets should give you approx 10 secs rest between 100s and they should be swum at an upper moderate pace.
10x100 @ 1:30 would last 15 minutes
15x100 @ 1:30 would last 22.5 minutes
Follow a set like that with a non-freestyle set (like 5x100 or 10x50) or a kick set for something adding up to 30 minutes of swimming. Change things up by swimming 200s, 300s, or occasionally 400s.
I like to do a bit of sprinting every day. I like 50s with 25 sprint, 25 easy.
Other days of the week do some real high intensity fast swimming.
Today my "main set" was 14x50 on 2:00. Lots of rest but the 50s were essentially best effort. That set took 28 minutes. The set was followed by 8 x 50 easy recovery swimming. Then 6x50 kick on 2:00 - again best effort. Not a lot of yardage overall but I was dead at the end.
I absolutely agree (and I apologize for being redundant)!
