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?
While some of the sets Maglischo gives as examples of En-3 training can be done at or near mile race-pace, not all of them can. Given the way he describes the goals and physiological adaptations to En-3 training, I can only assume that it is the elevated lactate levels -- and for a relatively prolonged period of time -- that is important to him.
Yeah, this seems pretty clear to me now. En-2 means swimming at your AT pace. Anything faster that that (other than sprints) can be considered En-3. This could either be race pace swims or short rest swims that you really have to push it. If you aren't huffing and puffing when you stop at the wall you're probably working at En-2 rather than En-3.
How about this for layman's terms:
En-1 - Your basic, bread-and-butter aerobic sets. "Cruise speed."
En-2 - Hard aerobic sets. What would generally be considered a "hard" aerobic set.
En-3 - When given by the coach will elicit an audible groan by the swimmers :) "How deep can you dig?" type of sets. Both mentally and physically challenging.
While some of the sets Maglischo gives as examples of En-3 training can be done at or near mile race-pace, not all of them can. Given the way he describes the goals and physiological adaptations to En-3 training, I can only assume that it is the elevated lactate levels -- and for a relatively prolonged period of time -- that is important to him.
Yeah, this seems pretty clear to me now. En-2 means swimming at your AT pace. Anything faster that that (other than sprints) can be considered En-3. This could either be race pace swims or short rest swims that you really have to push it. If you aren't huffing and puffing when you stop at the wall you're probably working at En-2 rather than En-3.
How about this for layman's terms:
En-1 - Your basic, bread-and-butter aerobic sets. "Cruise speed."
En-2 - Hard aerobic sets. What would generally be considered a "hard" aerobic set.
En-3 - When given by the coach will elicit an audible groan by the swimmers :) "How deep can you dig?" type of sets. Both mentally and physically challenging.
