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"...
What do you consider 100 race pace for your 50s? Half your 100 time? Your target front half split? I would think the 2nd if you are going off a push but interested in seeing how you do it.
What do you consider 100 race pace for your 50s? Half your 100 time? Your target front half split? I would think the 2nd if you are going off a push but interested in seeing how you do it.
Hi Paul,
I can't speak for Erik but I can tell you that our coach always talks about "second half" splits of goal (rested) times as race pace: 2nd 50 of the goal-time 100, or last 100 of the goal-time 200, or the last 3 50s of the goal-time 200 (if, ideally, all at the same pace).
I do quite a lot of race pace/AFAP work, both kicking and swimming. I also don't swim as much yardage as many masters. I can't do 800 race pace every day or all week long though -- too old. I need some recovery time or cross training.
The hardest set I've done recently was 8 x 100 on 2:00 dolphin kicking with an MF and holding :58-1:00. Did hypoxic work the rest of the workout because I was dead.
The question seems to assume you are racing something short and fast and training something longer and slower. What if its the other way around?
My last race was 3 miles. I'd say most everything I do in sets is faster than that pace, but still not "fast".
Its important to understand the bigger context of a training program.
Thanks Chris. That puts it into perspective. So for me that set would have a target time in the low 27 range for SCY from a push. Will give Ehoch's set a spin this weekend. Looks like fun...kinda....well......:eeew:
