Race Pace training interval question

Excellent thread...Coach T is spot on. I'll try to add some meat to it, but for a more detailed discussion, see the work done by Genadijus Sokolovas, Ph.D., former Director of Physiology, USA Swimming. - Energy Zones in Swimming - Chart of Energy Zones This work jives with Ernest Maglischo's work in Swimming Fastest. Race pace training is very specific to the stroke and distance of the race you are training for. Focus in on lactate type speed sets (SP1 and SP2) and power sprints (SP3): 1. SP1 = Lactate tolerance, works anaerobic endurance, work to rest from 2:1 to 1:1. (more applicable for 100+ distance races) - Reps are done at near-race speed at a sub-race distance (e.g., for a 200 race do a set 50s at your 2nd, 3rd, 4th 50 race pace.) - These can also be done as sets of 25s or 100s for a 200 race (or any race up to the 1650.) - If your target 200 race time is 1:58 and your you want to split it 28, 30, 30, 30, you might go a set of 8x50 on 1:00 trying to hold 30 (1:1 work to rest.) - These can also be broken swims (e.g., sets of 4x50 with 10 sec rest between each 50 and several minutes recovery between each broken swim.) The goal for broken swims is to add up the swim portions and to have the total swim time be your target 200 time. - This speed training teaches your body to buffer lactic acid and endure it mentally and physically. These are the sets that train your body how to take a longer race out with "easy speed." 2. SP2 = Lactate production, works anaerobic power, work to rest ratio from 1:2 to 1:4 (more for 50 and 100 sprint races.) - Again reps are done at near-race speed at a sub-race distance (e.g. for a 100 race do a set 50s at your 2nd 50 race pace) with much more rest between reps. - These sets can be also be done as 25s for a 50 or 100 race and up to 100s for 200 races. - If your target 100 is :58 and your you want to split it 28, 30, you might go a set of 8x50 on 2:00 trying to hold 30 (1:3 work:rest.) - These sets are designed to work your anaerobic stroking power. 3. SP3 = alactic (set/reps are not long enough to produce lactic acid.) Primarily for pure sprinters. - These are sets of 4-10 reps of 10 to 12.5 yards or 5 to 8 stroke cycles on intervals of 45s to 2 min. - They are ultra-short sprints to stress force and speed of muscle contraction to increase stroke power. - They are designed to build muscular strength, speed of muscle stimulation and contraction. Hope this helps. Shadow, in my opinion and what I have seen success in is, the amount of rest is decided on what you are focusing on for that set. In other words, if you are concentrating on an aerobic/anaerobic mix (Max VO2)set at "race pace" you would be at :30 - :60 rest. For the anaerobic 1 sets (lactate tolerance) you are in a 2:1 ratio for rest which means if you are on :30 for the swim you are on :15 for the rest. The anaerobic 2 sets (lactate peak) you are on a 1:2 rest which means that if you are on a :30 for the swim you are at 1:00 for the rest. For straight out short sprints (25's, 12.5's, etc) - alactate sets - you are on a 1:3 or 1:4 ratio. Hope this helps! All the best!

Excellent thread...Coach T is spot on. I'll try to add some meat to it, but for a more detailed discussion, see the work done by Genadijus Sokolovas, Ph.D., former Director of Physiology, USA Swimming. - Energy Zones in Swimming - Chart of Energy Zones This work jives with Ernest Maglischo's work in Swimming Fastest. Race pace training is very specific to the stroke and distance of the race you are training for. Focus in on lactate type speed sets (SP1 and SP2) and power sprints (SP3): 1. SP1 = Lactate tolerance, works anaerobic endurance, work to rest from 2:1 to 1:1. (more applicable for 100+ distance races) - Reps are done at near-race speed at a sub-race distance (e.g., for a 200 race do a set 50s at your 2nd, 3rd, 4th 50 race pace.) - These can also be done as sets of 25s or 100s for a 200 race (or any race up to the 1650.) - If your target 200 race time is 1:58 and your you want to split it 28, 30, 30, 30, you might go a set of 8x50 on 1:00 trying to hold 30 (1:1 work to rest.) - These can also be broken swims (e.g., sets of 4x50 with 10 sec rest between each 50 and several minutes recovery between each broken swim.) The goal for broken swims is to add up the swim portions and to have the total swim time be your target 200 time. - This speed training teaches your body to buffer lactic acid and endure it mentally and physically. These are the sets that train your body how to take a longer race out with "easy speed." 2. SP2 = Lactate production, works anaerobic power, work to rest ratio from 1:2 to 1:4 (more for 50 and 100 sprint races.) - Again reps are done at near-race speed at a sub-race distance (e.g. for a 100 race do a set 50s at your 2nd 50 race pace) with much more rest between reps. - These sets can be also be done as 25s for a 50 or 100 race and up to 100s for 200 races. - If your target 100 is :58 and your you want to split it 28, 30, you might go a set of 8x50 on 2:00 trying to hold 30 (1:3 work:rest.) - These sets are designed to work your anaerobic stroking power. 3. SP3 = alactic (set/reps are not long enough to produce lactic acid.) Primarily for pure sprinters. - These are sets of 4-10 reps of 10 to 12.5 yards or 5 to 8 stroke cycles on intervals of 45s to 2 min. - They are ultra-short sprints to stress force and speed of muscle contraction to increase stroke power. - They are designed to build muscular strength, speed of muscle stimulation and contraction. Hope this helps. Shadow, in my opinion and what I have seen success in is, the amount of rest is decided on what you are focusing on for that set. In other words, if you are concentrating on an aerobic/anaerobic mix (Max VO2)set at "race pace" you would be at :30 - :60 rest. For the anaerobic 1 sets (lactate tolerance) you are in a 2:1 ratio for rest which means if you are on :30 for the swim you are on :15 for the rest. The anaerobic 2 sets (lactate peak) you are on a 1:2 rest which means that if you are on a :30 for the swim you are at 1:00 for the rest. For straight out short sprints (25's, 12.5's, etc) - alactate sets - you are on a 1:3 or 1:4 ratio. Hope this helps! All the best!