200 Challenge: Goal time, roadmap and status updates
Former Member
This thread is for people to post their goals for the 200 (in any stroke), outline how they plan to get there, progress updates and to get feed back on their plans and updates.
Month -4 (now): Regaining training consistency and momentum. Yardage goal 15k/week. Dryland emphasis on core and "prehab" of all the hurty body parts. Some swim bench for strength. Cycling cross training for change of scenery - shortish rides with fartlek to get the HR up (as if cycling isn't enough!)
Month -3: Increase training intensity. Lots of IM and kicking to supplement free. Coach will keep shouting at me to work on walls and SDKs, and he will be right.
Month -2: Begin lactate work. Progressively try to improve training pace. Mini meets to start racing (hope back doesn't play up OTB).
Month -1: Give up the booze (OK, maybe only have a drink every other day). Hammer out some lactate killer sets. Try to do some fast 100s and 150s in training. Try to do enough in the first couple of weeks to deserve a taper!
If by "lactate work" you mean lactate-tolerance, I would not wait until M-2 to begin, start it as soon as you feel up to it. The sooner the better, without injuring yourself -- though it may reach a crescendo in M-3 and M-2. And while I would certainly continue it in M-1, don't kill yourself. You shouldn't be dead-tired when you hit your taper.
Month -4 (now): Regaining training consistency and momentum. Yardage goal 15k/week. Dryland emphasis on core and "prehab" of all the hurty body parts. Some swim bench for strength. Cycling cross training for change of scenery - shortish rides with fartlek to get the HR up (as if cycling isn't enough!)
Month -3: Increase training intensity. Lots of IM and kicking to supplement free. Coach will keep shouting at me to work on walls and SDKs, and he will be right.
Month -2: Begin lactate work. Progressively try to improve training pace. Mini meets to start racing (hope back doesn't play up OTB).
Month -1: Give up the booze (OK, maybe only have a drink every other day). Hammer out some lactate killer sets. Try to do some fast 100s and 150s in training. Try to do enough in the first couple of weeks to deserve a taper!
If by "lactate work" you mean lactate-tolerance, I would not wait until M-2 to begin, start it as soon as you feel up to it. The sooner the better, without injuring yourself -- though it may reach a crescendo in M-3 and M-2. And while I would certainly continue it in M-1, don't kill yourself. You shouldn't be dead-tired when you hit your taper.
