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?
My mistake. Sorry Maglischo.
I agree En-3 can be mile race pace.
I do not think En-3 can be race pace for middle distance or sprints.
In general, En-3 cannot be defined as race pace.
Now that I know who was really behind the confusion, I am not surprised :)
Now that I'm home and have more time to look again at Maglischo -- hereafter referred to as the bible -- here is some more.
He defines 3 additional levels of (sprint) training:
Sp-1: Lactate tolerance
Sp-2: Lactate production
Sp-3: Power training
The following are all examples of lactate tolerance sets:
Long intervals: 6 x 100 on 7 min or 3 x 200 on 10 min
Medium intervals: 12 x 50 on 1 min, 8 x 100 on 2 min, 6 x 200 on 3-4 min
Short rest: 3 sets of 4 x 50 with 10-15 sec rest
He also specifically discusses "race pace training" as a separate category, saying that repeat distances will need to be 1/2 to 1/4 of race distance for events 200yd or less, and 1/4 to 1/16 of race for distance swimmers.
"For middle distance and distance swimmers, race-pace training will produce the same adaptations as overload endurance training (En-3). When sprinters engage in race-pace training, the adaptations are more like those produced by lactate tolerance training (Sp-1)."
Despite the overlap, he likes to have race-pace as a separate category because it:
(1) "more closely simulates actual metabolic conditions of competition"
(2) improves a swimmers' sense of pace
(3) "helps swimmers discover the best combination of stroke length and rate for swimming at those speeds."
Of course, the converse is true, too: the physiological adaptations that are produced by race-pace training can also be achieved by swimming slower than race pace as long as LA levels are high enough (ie in En-3 or Sp-1 training).
I'm not trying to devalue race-pace training; the benefits Maglischo cites are very real. However, I have heard too many people dismiss or downplay the value of a set like 8 x 100 on 2 min simply because you cannot quite achieve race pace in it.
My mistake. Sorry Maglischo.
I agree En-3 can be mile race pace.
I do not think En-3 can be race pace for middle distance or sprints.
In general, En-3 cannot be defined as race pace.
Now that I know who was really behind the confusion, I am not surprised :)
Now that I'm home and have more time to look again at Maglischo -- hereafter referred to as the bible -- here is some more.
He defines 3 additional levels of (sprint) training:
Sp-1: Lactate tolerance
Sp-2: Lactate production
Sp-3: Power training
The following are all examples of lactate tolerance sets:
Long intervals: 6 x 100 on 7 min or 3 x 200 on 10 min
Medium intervals: 12 x 50 on 1 min, 8 x 100 on 2 min, 6 x 200 on 3-4 min
Short rest: 3 sets of 4 x 50 with 10-15 sec rest
He also specifically discusses "race pace training" as a separate category, saying that repeat distances will need to be 1/2 to 1/4 of race distance for events 200yd or less, and 1/4 to 1/16 of race for distance swimmers.
"For middle distance and distance swimmers, race-pace training will produce the same adaptations as overload endurance training (En-3). When sprinters engage in race-pace training, the adaptations are more like those produced by lactate tolerance training (Sp-1)."
Despite the overlap, he likes to have race-pace as a separate category because it:
(1) "more closely simulates actual metabolic conditions of competition"
(2) improves a swimmers' sense of pace
(3) "helps swimmers discover the best combination of stroke length and rate for swimming at those speeds."
Of course, the converse is true, too: the physiological adaptations that are produced by race-pace training can also be achieved by swimming slower than race pace as long as LA levels are high enough (ie in En-3 or Sp-1 training).
I'm not trying to devalue race-pace training; the benefits Maglischo cites are very real. However, I have heard too many people dismiss or downplay the value of a set like 8 x 100 on 2 min simply because you cannot quite achieve race pace in it.
