First, a 100m specialist probably doesn't need the maximal dose of vo2max training development. And this workout (above) is pretty much the maximal does. It relates more to 200/400 specialists really. A good variation for a sprinter (100m) could be 5 x (400 then 300 then 200 then 100 then 50). The 3 first bouts allows to reach his aerobic capacity, the 100 his anaerobic capacity, and well. The 50 that's for desert. Of course, all bouts (400,300...) are done at max possible avg speed over the distance. There's no 90% or 95% there. Got to blast these.
While this may make some energy sense it doesn't seem like a good set for 100 swimmers because it doesn't spend enough time at 100 pace.Since want to race the 50,100,and 200 BR I need to train all 3 at race pace which i do on different days.My favorite set on my 100 race pace days is 10X200 on about 4 min.The first 50 is at my 100 goal time(my planned 2nd 50 split) and 150 recovery.The reason it is "about" 4 min. is that I want to allow enough rest to make the goal time so some days I rest more some less.I assume that doing race pace work taxes the proper energy systems.
An interesting set I read about is 25s on the 30,sprinting the first 4 strokes,then recover the rest.The idea is to work the CP and aerobic systems and not the anaerobic system so you can get a lot of sprinting in without being limited by lactic acid.I tried it and it just felt too weird,but it may be good for some.
First, a 100m specialist probably doesn't need the maximal dose of vo2max training development. And this workout (above) is pretty much the maximal does. It relates more to 200/400 specialists really. A good variation for a sprinter (100m) could be 5 x (400 then 300 then 200 then 100 then 50). The 3 first bouts allows to reach his aerobic capacity, the 100 his anaerobic capacity, and well. The 50 that's for desert. Of course, all bouts (400,300...) are done at max possible avg speed over the distance. There's no 90% or 95% there. Got to blast these.
While this may make some energy sense it doesn't seem like a good set for 100 swimmers because it doesn't spend enough time at 100 pace.Since want to race the 50,100,and 200 BR I need to train all 3 at race pace which i do on different days.My favorite set on my 100 race pace days is 10X200 on about 4 min.The first 50 is at my 100 goal time(my planned 2nd 50 split) and 150 recovery.The reason it is "about" 4 min. is that I want to allow enough rest to make the goal time so some days I rest more some less.I assume that doing race pace work taxes the proper energy systems.
An interesting set I read about is 25s on the 30,sprinting the first 4 strokes,then recover the rest.The idea is to work the CP and aerobic systems and not the anaerobic system so you can get a lot of sprinting in without being limited by lactic acid.I tried it and it just felt too weird,but it may be good for some.
