How long did it take for you do adapt to Mark's race pace training, when you started swimming with him? It seems most of your practice, even on distance days are more race pace instead of long slow distance
I don't know about "most." I think it comes down to 10-15% or so (accordingn to my calculations for the past few weeks), though you are right that there is something fast on most days. I believe that is a Salo philosophy too.
Partly that's because not everyone comes to every practice; most do not, in fact. So if you don't have something fast almost every day, then some people might miss that type of set through bad (good?) luck.
Though there are many exceptions, a typical workout might look something like:
1. Warmup set
2. Longer and/or aerobic type of set. This might be above LT but it won't be race-pace speed or intensity. For many people in the practice this might be a low- (or at least medium-) rest set, but it doesn't always work out that way for me.
The first two sets we are usually in 3-4 lanes and are often crowded (5-7 swimmers per lane). After -- or sometime during, maybe -- this 2nd set the age-groupers get out and we can spread out a little for the rest of practice. (That option goes away in the summer.)
3. Kick set. Sometimes this is also a quality set, but often not.
4. Race-pace set
What Mark has been doing lately is giving people a choice on set #4: either a race-pace or sprint set (they aren't quite the same thing) or a distance set. I'll sometimes alternate between the two, and sometimes I'll make this an aerobic set, somewhere below LT.
I do hate long/slow swimming, I'll admit. Boring.
How long did it take for you do adapt to Mark's race pace training, when you started swimming with him? It seems most of your practice, even on distance days are more race pace instead of long slow distance
I don't know about "most." I think it comes down to 10-15% or so (accordingn to my calculations for the past few weeks), though you are right that there is something fast on most days. I believe that is a Salo philosophy too.
Partly that's because not everyone comes to every practice; most do not, in fact. So if you don't have something fast almost every day, then some people might miss that type of set through bad (good?) luck.
Though there are many exceptions, a typical workout might look something like:
1. Warmup set
2. Longer and/or aerobic type of set. This might be above LT but it won't be race-pace speed or intensity. For many people in the practice this might be a low- (or at least medium-) rest set, but it doesn't always work out that way for me.
The first two sets we are usually in 3-4 lanes and are often crowded (5-7 swimmers per lane). After -- or sometime during, maybe -- this 2nd set the age-groupers get out and we can spread out a little for the rest of practice. (That option goes away in the summer.)
3. Kick set. Sometimes this is also a quality set, but often not.
4. Race-pace set
What Mark has been doing lately is giving people a choice on set #4: either a race-pace or sprint set (they aren't quite the same thing) or a distance set. I'll sometimes alternate between the two, and sometimes I'll make this an aerobic set, somewhere below LT.
I do hate long/slow swimming, I'll admit. Boring.
