So I have decided to focus on the 1500/1650, partly because I seem to have misplaced the three fast twitch fibers I once owned, and partly because guys named Smith are now swimming the 500 and even the 1000. Geek suggested that I build my endurance with dryland work, but unlike him I have a job and limited time to train, and I don't really want to give up pool time. Any suggestions?
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Former Member
This has been a very timely thread for me as I just did a T-30 swim and I'm trying to develop a training plan around it. I'd welcome any critique on what I've got so far.
I created the attached spreadsheet based on the White, Red, Purple color system developed by retired University of Michgan coach John Urbanchek.
To create the spreadsheet, I used Coach Urbanchek's presentation found here...www.utswimcoach.com/MD_2005_final.ppt
My training paces are based on a T-30 test done at 1:13 pace (2,466 SCY):
White: EN-1 Aerobic Training
Intensity: Low
Short Rest, 5-15 Seconds
:10 Heart Rate = 17-20 bpm, 60-70% of 170 Max
100s Target Pace = 1:13.8
200s Target Pace = 2:29.5
500s Target Pace = 6:18.1
Example Sets @ T-30 = 1:13
12 x 100 @ 1:20, holding 1:14, :06 Rest
6 x 200 @ 2:40, holding 2:30, :10 Rest
3 x 500 @ 6:35, holding 6:18, :17 Rest
Red: EN-2 Anaerobic Threshold Training
Intensity: Hard but Tolerable
Short Rest, 10-20 Seconds
:10 Heart Rate = 21-24 bpm, 75-85% of 170 Max
Optimal Intensity for Endurance Improvement
100s Target Pace = 1:10.2
200s Target Pace = 2:22.1
500s Target Pace = 5:59.2
Example Sets @ T-30 = 1:13
12 x 100 @ 1:25, holding 1:10, :15 Rest
6 x 200 @ 2:40, holding 2:22, :18 Rest
3 x 500 @ 6:20, holding 5:59, :21 Rest
Purple: EN-3 VO2 Max Training
Intensity: Hard and Uncomfortable
Longer Rest, :30 - 1:30
:10 Heart Rate = 26-27 bpm, 90-95% of 170 Max
Ideal for 400-1500 Race Pace Training
100s Target Pace = 1:05.3
200s Target Pace = 2:15.1
500s Target Pace = 5:45.7
Example Sets @ T-30 = 1:13
12 x 100 @ 1:50, holding 1:05, :45 Rest
6 x 200 @ 3:00, holding 2:15, :45 Rest
3 x 500 @ 6:45, holding 5:46, :59 Rest
This has been a very timely thread for me as I just did a T-30 swim and I'm trying to develop a training plan around it. I'd welcome any critique on what I've got so far.
I created the attached spreadsheet based on the White, Red, Purple color system developed by retired University of Michgan coach John Urbanchek.
To create the spreadsheet, I used Coach Urbanchek's presentation found here...www.utswimcoach.com/MD_2005_final.ppt
My training paces are based on a T-30 test done at 1:13 pace (2,466 SCY):
White: EN-1 Aerobic Training
Intensity: Low
Short Rest, 5-15 Seconds
:10 Heart Rate = 17-20 bpm, 60-70% of 170 Max
100s Target Pace = 1:13.8
200s Target Pace = 2:29.5
500s Target Pace = 6:18.1
Example Sets @ T-30 = 1:13
12 x 100 @ 1:20, holding 1:14, :06 Rest
6 x 200 @ 2:40, holding 2:30, :10 Rest
3 x 500 @ 6:35, holding 6:18, :17 Rest
Red: EN-2 Anaerobic Threshold Training
Intensity: Hard but Tolerable
Short Rest, 10-20 Seconds
:10 Heart Rate = 21-24 bpm, 75-85% of 170 Max
Optimal Intensity for Endurance Improvement
100s Target Pace = 1:10.2
200s Target Pace = 2:22.1
500s Target Pace = 5:59.2
Example Sets @ T-30 = 1:13
12 x 100 @ 1:25, holding 1:10, :15 Rest
6 x 200 @ 2:40, holding 2:22, :18 Rest
3 x 500 @ 6:20, holding 5:59, :21 Rest
Purple: EN-3 VO2 Max Training
Intensity: Hard and Uncomfortable
Longer Rest, :30 - 1:30
:10 Heart Rate = 26-27 bpm, 90-95% of 170 Max
Ideal for 400-1500 Race Pace Training
100s Target Pace = 1:05.3
200s Target Pace = 2:15.1
500s Target Pace = 5:45.7
Example Sets @ T-30 = 1:13
12 x 100 @ 1:50, holding 1:05, :45 Rest
6 x 200 @ 3:00, holding 2:15, :45 Rest
3 x 500 @ 6:45, holding 5:46, :59 Rest
