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mark_varney47
May 25th, 2004, 02:24 AM
Ok Guys,
This is a question that has been bugging me for a while.I'm doing a lot of interval sets to try and get my 400M Free time down.I'm doing sets of 4 x 100 metres on 2.30 mins.During a training session of say 90 minutes how many of these should I do??I mean if I can reduce my times by just doing say 5/6 per session is this sufficient to have the necessary effect on my swimming?
Thanks,
mark:cool:

Bob McAdams
May 25th, 2004, 04:22 AM
You really haven't given us enough information.

What are your current times for the 400M freestyle? What do you want them to be? What are your current times for the 200M freestyle? the 100M freestyle? the 50M freestyle?

Let's imagine that your current time for the 400M freestyle were 6 minutes and you were trying to cut it to 5 minutes. It would make a big difference whether your 50M freestyle time was, e.g., 45 seconds, 40 seconds, or 35 seconds.

If your 50M time was 45 seconds, that would mean that you were able to maintain the same pace for 400M that you had for 50M, but your 50M pace was nowhere near fast enough to attain your goals. If that were true, you would need to find a way to improve your 50M time before you could hope to improve your 400M time.

If your 50M time was 35 seconds, that would mean that you were already able to move fast enough to attain your goal for 400M, but needed to work on developing the stamina to maintain that pace over 400M.

If your 50M time was 40 seconds, that would mean that you needed to improve your stamina, but also needed to find a way to improve your 50M time. And in that case, you would be best off to work on improving your 50M time first, then to work on building the stamina to maintain that pace over 400M.

gull
May 25th, 2004, 09:11 AM
I think your sets need to be longer--10-20 100s or 8-10 200s. You can start out at a basic endurance pace and descend the last few repeats of each set. As you improve you can shorten the interval. Once a week you could swim a race pace set of 4 100s (with more rest) trying to maintain the pace you need for your 400 time.

LindsayNB
May 25th, 2004, 09:53 AM
When I was working on improving my 400 time my coach gave me workouts where the final set before warmdown was something like 16x50 or 8x100 or 4x200, all at my target race pace or sometimes slightly faster. The next week I would do similar sets but on shorter intervals, and so on. I hope that is helpful.

knelson
May 25th, 2004, 10:32 AM
Don't forget to swim some actual 400s, too! By doing primarily 100s you probably aren't going to ever build up the endurance needed to swim a good 400M race from beginning to end.

DocWhoRocks
May 25th, 2004, 11:15 AM
I'm a fan of over training. If you want to swim the 400, practice 600-800s most of the time. With the occasional (once a week perhaps) 4x100s race pace on an interval that will give you 45-60 seconds rest.