How far do you swim every week - AT RACE PACE !

And yours was something better? :thhbbb: Um, it was 13.45. True I lost to Yana.........

Um, it was 13.45. True I lost to Yana......... I was speaking of your slip and fall last year in the 25 back last year, oh great one. Leave Yana out of it. She is a goddess.

I was speaking of your slip and fall last year in the 25 back last year, oh great one. Leave Yana out of it. She is a goddess. And I was referring to my perfect example of the banana peel start from last year. I think we're all getting confused. :bliss:

We did this workout last week on our "fast" day. It was pretty gut-wrenching (if you did it the way it was supposed to be done). Warm Up: 500 choice Main Set: (4 times through) 200 free on 4:00-- hard effort 100 free on 2:00 (try to go half of what you did the 200 in, minus 3-5 seconds) 50 free on 1:00 (try to go half of what you did the 100 in, minus 3-5 seconds) 250 easy after each set of 200-100-50. Total yards: 2,900

I cannot attain race-pace during training. :badday:

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 have to agree with this!

As opposed to when???? :bolt: As opposed to at meets 12 months apart where one sheds 5 seconds... :banana:

5 seconds? In what? Not a single 25 was 5 seconds faster than last years. Heck the 25 Back time from last year was a dunk and push start. Fort, I can still learn from Chris if of course I want to destroy my shoulders. Rich on the other hand? Who needs to learn Evilstroke? You're mixing your threads Hulk. This one is the one about my "race pace" or lack thereof. 5 secs is my improvement from Sprint 07 in the 100FR. The other thread is my heroic 25 Back.

I cannot attain race-pace during training. :badday: I can't attain race-pace during a race. (ba-dum-bump - I'm here all week. Try the cheesecurds.)

There is many different variation for race pace - but for me, it's closer related to your turnover than the actual time. I do think of it as the second 50 split in a 100 race, but I also want to take into account taper and those suits. I have seen some research done on this - that the turnover for swimmers changes very little between in-season and the taper, but people are just able to put more force into the same number of strokes (when rested). I am trying to get my muscles / nervous system and technique used to swimming at a certain speed. So my race pace targets (for a 100) are based on a good 100 race in season - out in 25 mid - back in 27 low. So in my 12x50, I was looking for 27 lows - but I am hoping to be about 1 sec faster than that when rested. I think it is almost impossible to do more than 4-6 times your race distance at race pace in a workout. Thinking of it in those terms will put the "tough distance swimmer vs. lazy sprinters" claim into perspective. If I do my 10-12x50 and need to see 5x500 broken before we can talk. :duel: