Thinking about doing a broken 200 back in practice tomorrow just to see where I am. In my age-group days, we used to do these and break 10 seconds at the 50. The time we would get (after subtracting the 10 second rest breaks) was surprisingly close to what we would do in a meet.
I'm wondering if I should change the amount of rest between each 50 since I am older now. Will I still get an accurate picture with 10 seconds rest or should I go with 15?
One of my all time favorite (albeit grueling) sets, courtesy of the great Jenn Michaels, coach of Team Pitt Masters:
5 sets of 8x50 on 1:00
Set#1 - o=ez, e=200pace+2sec
Set#2 - o=ez, e=200pace+1sec
Set#3 - o=ez, e=200pace
Set#4 - o=ez, e=200pace -1sec
Set#5 - o=ez, e=200pace -2sec
o - odds; e - evens
Say your best 200 is exactly 2:00. In Set #1, that would mean the even 50s would all be 32s (200 pace = 30 + 2 sec.)
By Set @5, the even 50s all need to be 28s.
It does get tiring. No dives. We usually "regroup" for a minute or so between each of the sets.
One of my all time favorite (albeit grueling) sets, courtesy of the great Jenn Michaels, coach of Team Pitt Masters:
5 sets of 8x50 on 1:00
Set#1 - o=ez, e=200pace+2sec
Set#2 - o=ez, e=200pace+1sec
Set#3 - o=ez, e=200pace
Set#4 - o=ez, e=200pace -1sec
Set#5 - o=ez, e=200pace -2sec
o - odds; e - evens
Say your best 200 is exactly 2:00. In Set #1, that would mean the even 50s would all be 32s (200 pace = 30 + 2 sec.)
By Set @5, the even 50s all need to be 28s.
It does get tiring. No dives. We usually "regroup" for a minute or so between each of the sets.
