Getting to travel as much as we do we get to "taste" a lot of workouts from clubs all over the country...plus on occasion I come up with something to toss at the workouts I coach.
For those lucky enough to swim with me Saturday (I'm coaching) here's the main set:
SCY
800 negative split (get 400 split) @1:00 rest
6 x 100's @ 1:20
400IM
100 kick for time
400 negative split (faster than 2nd 400 of the 800, get 200 split) 1:00 rest
5 x 100's @ 1:15
200IM
100 kick for time (different stroke)
200 negative split (faster than 2nd 200 of 400)
4 x 100's @ 1:10
100IM
100 kick for time (different than first two)
My opinion would actually be to start out as fast as possible and just see how long you can hold on. I think we all have a tendency to hold back at first when we get a set like this because we know it's going to be tough at the end, but the whole point is lactate tolerance. If you hold back initially you probably aren't going to build up enough lactate.
I agree that lactate tolerance is the main physiological goal here, but I think that getting used to race-pacing is a very important secondary goal.
If you want to hold a certain pace in a given race, you should have a very good idea of what that pace feels like, and be able to do it without going all out. The "lactate tolerance" comes into play when you hold that pace with less and less recovery time.
You can also learn to "read" the feedbacks that your body is giving you so that you can adjust your race strategy well before the piano drops.
So while "sprinting all-out until you drop" has its place, I hope it isn't your only race-pace training.
Oh, and I think out-and-out racing (meets, time trials) is good training too.
Just my :2cents:!
My opinion would actually be to start out as fast as possible and just see how long you can hold on. I think we all have a tendency to hold back at first when we get a set like this because we know it's going to be tough at the end, but the whole point is lactate tolerance. If you hold back initially you probably aren't going to build up enough lactate.
I agree that lactate tolerance is the main physiological goal here, but I think that getting used to race-pacing is a very important secondary goal.
If you want to hold a certain pace in a given race, you should have a very good idea of what that pace feels like, and be able to do it without going all out. The "lactate tolerance" comes into play when you hold that pace with less and less recovery time.
You can also learn to "read" the feedbacks that your body is giving you so that you can adjust your race strategy well before the piano drops.
So while "sprinting all-out until you drop" has its place, I hope it isn't your only race-pace training.
Oh, and I think out-and-out racing (meets, time trials) is good training too.
Just my :2cents:!
