My hardest workout last week was 1900 yards - but 800 was at race pace:
800 warm-up
4 build 25s sprint
4 fast 25s
100 easy
12x50 every 90s sec at 100 race pace
200 warm down
I had time for another 2500 of kicking / swimming / pulling, but I was so tired, there is no point, except "counting yards"...
Parents
Former Member
Instead of how far do you swim, what sets do you do to achieve race pace, and is it effective:
1. What's the race distance you are pacing?
2. What's the race leg distance?
3. What's your desired race pace you are trying to achieve?
4. What are some common set you do to achieve it?
5. What are your recent race-pace results?
6. How does that match up to your current personal best?
For me:
Race pace set 1:
1. Race: 200 ***
2. Leg: Whole race, 1st, 2nd, 3rd, and 4th 50
3. Goal pace: 34+36+36+36-02*= 2:20 (*1st 50 from a push)
4. Set: 2 to 4x200 on 6:00, broken at the 50, :10 rest between 50s
(add up swim time and subtract :02 for a dive to approximate my 200 time)
5. Results: Last Monday:
#1: 35+36+37+38-02 = 2:24
#2: 36+37+38+37-02 = 2:26,
Average for set 2:25
6. Masters Best: 33+36+38+38 = 2:25
Race-pace set 2:
1. Race: 100 ***
2. Race leg: 2nd 50
3. Goal pace: 33.0
4. Set: 8 to 16x50 on 2:00
5. Results: Last Wednesday: 8x50, 33, 33, 33, 33, 33, 33, 33, 34
Average for set = 33.1
6. Masters Best: 30.55+34.65=1:05.2 (I may need to shorten the interval)
Of course you can,you are just looking at it wrong.I can't swim a 100 in workout nearly as fast as I can swim a 100 at a meet,but I can swim a 50 as fast as the 2nd 50 of a 100,and that's race pace.You want to work on your 200 BR,can you swim a 100 at your 200 pace,if not how about a 50 or even a 25?
I swim between 1/2 and 1/4 of each workout at race pace,the rest warm up.cool down and recovery swims.
Instead of how far do you swim, what sets do you do to achieve race pace, and is it effective:
1. What's the race distance you are pacing?
2. What's the race leg distance?
3. What's your desired race pace you are trying to achieve?
4. What are some common set you do to achieve it?
5. What are your recent race-pace results?
6. How does that match up to your current personal best?
For me:
Race pace set 1:
1. Race: 200 ***
2. Leg: Whole race, 1st, 2nd, 3rd, and 4th 50
3. Goal pace: 34+36+36+36-02*= 2:20 (*1st 50 from a push)
4. Set: 2 to 4x200 on 6:00, broken at the 50, :10 rest between 50s
(add up swim time and subtract :02 for a dive to approximate my 200 time)
5. Results: Last Monday:
#1: 35+36+37+38-02 = 2:24
#2: 36+37+38+37-02 = 2:26,
Average for set 2:25
6. Masters Best: 33+36+38+38 = 2:25
Race-pace set 2:
1. Race: 100 ***
2. Race leg: 2nd 50
3. Goal pace: 33.0
4. Set: 8 to 16x50 on 2:00
5. Results: Last Wednesday: 8x50, 33, 33, 33, 33, 33, 33, 33, 34
Average for set = 33.1
6. Masters Best: 30.55+34.65=1:05.2 (I may need to shorten the interval)
Of course you can,you are just looking at it wrong.I can't swim a 100 in workout nearly as fast as I can swim a 100 at a meet,but I can swim a 50 as fast as the 2nd 50 of a 100,and that's race pace.You want to work on your 200 BR,can you swim a 100 at your 200 pace,if not how about a 50 or even a 25?
I swim between 1/2 and 1/4 of each workout at race pace,the rest warm up.cool down and recovery swims.
