IMers, We're Jacks & Jills of all trades
Fly back *** free
We gotta have speed but we gotta last to finish fast.
It takes strategy & conditioning.
We train equal amounts of all 4 or have a fatal flaw.
We try to make our worst stroke not so bad.
It's worked well for Ryan Michael Eric, Ariana Kirsty & Stephony
What did you do in practice today?
the breastroke lane
The Middle Distance Lane
The Backstroke Lane
The Butterfly Lane
The SDK Lane
The Taper Lane
The Distance Lane
The IM Lane
The Sprint Free Lane
The Pool Deck
Looking to train for the 400 IM and looking for more workout ideas. Only seen a couple posted in the thread so far. Also training for 200 fly as well but my thoughts are that training IM and not just mainly fly will still help me accomplish the 200 fly correct?I'll shamelessly plug my blog as I'm focused on training for those two events plus the 400/500 free: forums.usms.org/blog.php. If you ignore my experiment with sprinting (Fall '10, part of spring '11), I think you'll find a fair number of good workouts. Here are a few recent set ideas:
Set #1: (my coach Laura Winslow built this), intervals here in SCY: 8 x "400": 2 rounds of
1 x 400: free on 5:20
4 x 100: on 1:30
Rd #1 traveling 50 fly
Rd #2 build a 100 fly (e.g., 25 fly/75 free, 50 fly / 50 free, etc.)
1 x 400: IM on 6:00, 2nd rd faster
4 x 100: on 1:05, free
Set #2: Props to Chris Stevenson's coach Mark Kutz for this painful gem ... intervals shown here were doing this in SCM
3 x 500: on 7:00, descend free
3 x 50: on 1:20, easy
3 x 400: on 6:0, IM descend
had no clue what I'd go
HURT like hell going 5:46, 5:38, 5:29
3 x 50: on 1:00 easy
Set #3: I built this one specifically for the 200 fly and 400 free focus, again intervals from SCM: 4 rounds of
4 x 100: free, aiming to hold aerobic pace from 3 x 300 test set (e.g., 1:10 for me)
Rd 1 on 1:25
Rd 2 on 1:20
Rd 3 on 1:15
Rd 4 on 1:10
7 x 50:
#1 easy on 1:00
#2 to #6: fly
aiming to hold target pace for last 150 of 200 fly (about 34)
on 0:55, 0:50, 0:45, 0:40, 0:35 for 1st two rounds
on 1:00, 0:55, 0:50, 0:45, 0:40 for last two rounds
#7 easy on about 1:15 (whatever got me to a reasonable clock starting point for next round of frees)
I'd also recommend Chris Stevenson's blog (forums.usms.org/blog.php, but caution you that you'll need to do significant modifications as his workouts are generally animal hard & FAST!
Looking to train for the 400 IM and looking for more workout ideas. Only seen a couple posted in the thread so far. Also training for 200 fly as well but my thoughts are that training IM and not just mainly fly will still help me accomplish the 200 fly correct?I'll shamelessly plug my blog as I'm focused on training for those two events plus the 400/500 free: forums.usms.org/blog.php. If you ignore my experiment with sprinting (Fall '10, part of spring '11), I think you'll find a fair number of good workouts. Here are a few recent set ideas:
Set #1: (my coach Laura Winslow built this), intervals here in SCY: 8 x "400": 2 rounds of
1 x 400: free on 5:20
4 x 100: on 1:30
Rd #1 traveling 50 fly
Rd #2 build a 100 fly (e.g., 25 fly/75 free, 50 fly / 50 free, etc.)
1 x 400: IM on 6:00, 2nd rd faster
4 x 100: on 1:05, free
Set #2: Props to Chris Stevenson's coach Mark Kutz for this painful gem ... intervals shown here were doing this in SCM
3 x 500: on 7:00, descend free
3 x 50: on 1:20, easy
3 x 400: on 6:0, IM descend
had no clue what I'd go
HURT like hell going 5:46, 5:38, 5:29
3 x 50: on 1:00 easy
Set #3: I built this one specifically for the 200 fly and 400 free focus, again intervals from SCM: 4 rounds of
4 x 100: free, aiming to hold aerobic pace from 3 x 300 test set (e.g., 1:10 for me)
Rd 1 on 1:25
Rd 2 on 1:20
Rd 3 on 1:15
Rd 4 on 1:10
7 x 50:
#1 easy on 1:00
#2 to #6: fly
aiming to hold target pace for last 150 of 200 fly (about 34)
on 0:55, 0:50, 0:45, 0:40, 0:35 for 1st two rounds
on 1:00, 0:55, 0:50, 0:45, 0:40 for last two rounds
#7 easy on about 1:15 (whatever got me to a reasonable clock starting point for next round of frees)
I'd also recommend Chris Stevenson's blog (forums.usms.org/blog.php, but caution you that you'll need to do significant modifications as his workouts are generally animal hard & FAST!
