I'm talking about a regular set you or your team does at set intervals (weekly, monthly, etc.) to gauge progress. My team hasn't traditionally done this, but I'm thinking about trying it out for the long course season.
My thought is to do 8x100 on a 1:30 sendoff holding the fastest possible pace. I think I'll do this every two weeks throughout the summer. Does this seem like a good strategy? I'm focusing on distance this summer and I want to get my pace dialed in. I think I should be able to do this set holding about 1:10s when I'm in good shape. Would 1:30 be a good sendoff?
Former Member
Kirk,
I do this regularly both for base-building (holding an anerobic threshold pace with short rest, usually 10-20 X 100 @ AT pace + 10-15 seconds rest) and for all out sprints with long rest (usually a few X 100 with rest:work = 4:1). I keep a record of everything in an Excel file so that I can compare one season to another.
It works really well for me and, because I train alone, I can do it without interfering with others in the lane. It is especially good when I'm training breaststroke or one of the other off-color strokes.
I like to do 10 x 100 on the tightest interval that I can hold. Once I can do 10 on a given interval, I start working on a 5 sec drop. I may just try 4 to start and then build up to 10 again.
Before I had bursitis in my shoulder and had to cut back on training, my coach had me do 6 x 100 of backstroke with a long rest (45 sec). We were going to repeat it 3 weeks later and I was pretty sure that I would be at least 4 sec faster per 100.
I think test sets are good physically and mentally. I feel good and have positive thoughts when I can complete a test set faster than the last time.
You can't go wrong with the classic gut-check set of 10x200 on an
interval that gets you about 20 sec rest.
Another good one is 4x300. I alternate those about every 2 weeks.
10x 50 on :40, hold your splits, is good also; don't get choppy.
So for these gut check sets can I infer that you want about five
seconds rest per 50? (10 sec rest on repeat 100s, 30 sec rest on
repeat 300s, etc.) For 10x50 on :40 how much rest do you get?
Thx,
Skip Montanaro
You can't go wrong with the classic gut-check set of 10x200 on an interval that gets you about 20 sec rest.
Another good one is 4x300. I alternate those about every 2 weeks.
10x 50 on :40, hold your splits, is good also; don't get choppy.
Tree
I'm not following you, Rich.
Ack Brit term...hitting you for six means knocking the ball that you have just bowled out of the park (in Cricket) the batter scores 6.
Anyhow, I meant turning tends to disrupt breathing patterns etc...so the LCM might be easier in some aspect..for me I think it would be....turns are not great for me.
You can't go wrong with the classic gut-check set of 10x200 on an interval that gets you about 20 sec rest.
Another good one is 4x300. I alternate those about every 2 weeks.
10x 50 on :40, hold your splits, is good also; don't get choppy.
Tree
When i was young this was my favorite thing to do.
Long course workouts usually seem harder for me. I can generally swim an entire 50 short course without slowing down much, but, boy, that final 15 meters or so of a long course 50 can seem really looong!
I guess I'll let you knowfrom my perspective soon Kirk hahaha
