Hey everyone!
I'm training for the 400m/500yd freestyle. However, since I'm doing this on my own, I'm not 100% if my workouts are really quite tailored to this goal. I've been doing lots of 100s and 200s, but not sure what structure to go in. And how many times a week with certain sets? I've been trying to read posts and tips on this, but I would love any actual written out workouts that people can show me that will help me achieve my goal. Right now, I can do 8 x 100s on 1:30, and some of those I have made on 1:25. Am I doing the right thing with sets of 100s? 200s? If somebody can help me write some workouts, I'd really appreciate it!
Thanks!
-Helen
Right now, I can do 8 x 100s on 1:30, and some of those I have made on 1:25. Am I doing the right thing with sets of 100s? 200s? If somebody can help me write some workouts, I'd really appreciate it!
Pace training is certainly important, so that is a good set to do.
Do you have time for main sets longer than 800? That will be the key to sustaining a 400lcm or 500scy.
One of my fav main sets is a ladder (if it's too long, cut out the 500's):
100
200
300
400
500
500
400
300
200
100
I like to pull the first half and descend to the 500. The second half of the ladder is all swim. 500 easy/cruise and descend to the 100 so that is all out. The base for each 100 should be slightly slower than your cruise speed. Given what you said before, try a 1:35 base.
Right now, I can do 8 x 100s on 1:30, and some of those I have made on 1:25. Am I doing the right thing with sets of 100s? 200s? If somebody can help me write some workouts, I'd really appreciate it!
Pace training is certainly important, so that is a good set to do.
Do you have time for main sets longer than 800? That will be the key to sustaining a 400lcm or 500scy.
One of my fav main sets is a ladder (if it's too long, cut out the 500's):
100
200
300
400
500
500
400
300
200
100
I like to pull the first half and descend to the 500. The second half of the ladder is all swim. 500 easy/cruise and descend to the 100 so that is all out. The base for each 100 should be slightly slower than your cruise speed. Given what you said before, try a 1:35 base.
