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?
Former Member
OK, so this was my main set today:
8 x 300 (scm) @ 4:30, holding 4:07s (right at my En2 pace)
Definitely a change from how I had been training; before I would have descended a set of 5 on a slower interval. I was able to maintain the same pace throughout, with the same stroke rate, but the last few were uncomfortable.
Former Member
On the basis of a long course workout this summer which included a timed 400 (5:15) and a timed 200 (2:35), I calculated a CSS for lcm of 1:20 which I believe is slightly faster than En2 (consistent with what Maglischo writes). My En2 for scy is 1:15 on the basis of a T-1000, and 1:18 on the basis of a T-3000. So I figure my En2 for scm is around 1:22-1:23, which is the pace I held for the set of 300s.
hmmm we may be talking about two different ways of using CSS though.
Did you use the Excel Spreadsheet I attached previously in an earlier post?
Like I said earlier, I don't care about CSS speed (your 1:20) as much as I care about the ability to predict time over any duration other than the two data input. IOW, you can, using CSS model (my spreadsheet), get prediction over any duration.
Former Member
Did you use the Excel Spreadsheet I attached previously in an earlier post?
Yes. The suggested pace (according to the spreadsheet) is too fast for a set of a repeats on short (20 sec) rest.
Former Member
some great 1650 training: 3 or 4 days of 2-4 mile OW racing starting tomorrow...
64.177.90.244/.../index.html
Here is my suggestions:
doing a pull set of 400s, 5 x 400s
Here is another set from my vault of workouts, modify as you like:
800 free on 10:20
4 x 200 pull on 2:55
600 free on 7:45
6 x 100 kick on 1:45
400 free on 5:10
4 x 100 IM on 1:30
200 free on 2:35, did 2:10
4 x 50s fly on :50,
100 free on 1:10, did low 1:05
100 IM on 1:20
Former Member
Hmmm, these are actually very good results, fairly consistent (so far) with our calculations (CSS model is very strong and reliable. It is derived from the well known Critical Power Model applied to Cycling).
In fact, you could have done them on 4:25 instead. In case you fear of swimming on x.25, or x.05, these are the best possible intervals you can think of (in term of managing the number of reps). Because you can use the interval to count the number of reps.
First rep starts at .25, second .50 third .15 4th .40 and so on.
The pyramid might have been fun to. In fact, you'd probably have a ball trying it. It has a challenging flavor to it. 4 on 4:30 / 3 on 4:25 / 2 on 4:20 / the last one try to touch the wall faster than 4:15. In order to succeed in it though, it would be safer to touch 4:20 (instead of 4:07) for the first 4(off 4:30), between 4:15 and 4:20 for the other 3(off 4:25), little under 4:15 for the following 2(off 4:20) and as hard as possible for the last one.
That being said, the set you did was perfect. Rest was little longer than 20s but shorter than 30s which is good.
At this point, it's worth remembering that the choice of interval should be (in part) driven by the exact pace you want to maintain. In the case of a 3000m long segment, we remember that your CSS target pace was 1:25.7
Putting you on a set of 100s off 1:30 may not be challenging enough, a set of 200 off 2:55 (which is equivalent to a set of 100s off 1:27.5) may by too hard. The choice of 300m as an interval distance is much better in this case. Putting 'em on a 4:25 interval is equivalent to performing a set of 100m interval off 1:28.2 (which would be impossible to manage of course).
Conclusion, any interval duration works for En2 training. 50 and over. The idea is to find an interval duration that gets you closer to the overall average pace you want to maintain over the total duration of the set.
Well done!
Former Member
On the basis of a long course workout this summer which included a timed 400 (5:15) and a timed 200 (2:35), I calculated a CSS for lcm of 1:20 which I believe is slightly faster than En2 (consistent with what Maglischo writes). My En2 for scy is 1:15 on the basis of a T-1000, and 1:18 on the basis of a T-3000. So I figure my En2 for scm is around 1:22-1:23, which is the pace I held for the set of 300s.
Former Member
Yes. The suggested pace (according to the spreadsheet) is too fast for a set of a repeats on short (20 sec) rest. I probably got lost in the y-to-m / sc-to-lc conversion somehow.
You may try using some more conservative inputs maybe in order to rely on this chart, but anyway, you built and booked a great set so you certainly got the idea.
Former Member
Your comments are sometimes very entertaining fellow Canadian. Should I throw the whole Maglischo's book in file 13 also you think? It's too big and heavy. Guys will refuse to pick it up the truck
Former Member
Maglischo's book wiil have the same thing happen as Doc's book on the "S" stroke. It will be irrevalent.
$$$$ The money making book.
I am sure he did not write the book to be distributed free. What I would like to see is knowledge passed on free.
Your comments are sometimes very entertaining fellow Canadian. Should I throw the whole Maglischo's book in file 13 also you think? It's too big and heavy. Guys will refuse to pick it up the truck
