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  1. Workout ideas

    by , January 1st, 2012 at 12:00 PM (Maple Syrup with a Side of Chlorine)
    http://forums.usms.org/blog.php?b=19420

    [ame="http://forums.usms.org/showthread.php?t=12744"]Speed Zone - U.S. Masters Swimming Discussion Forums[/ame]


    http://www.usms.org/forums/blog.php?b=19404#comments

    [ame="http://forums.usms.org/showpost.php?p=258708&postcount=6"]I need to get fins[/ame]


    D-pacing:
    Quote Originally Posted by knelson
    03/06/12: My advice for the distance events is set a goal and then train at that goal pace. So say you want to go 5:45 in a 500. Do lots of 100s where you are maintaining a 1:09 pace. You should be able to maintain that pace with a 2:1 swim to rest ratio. Your aerobic pace that you can maintain for a long time without much or any rest will probably be considerably slower (maybe ten seconds per 100), but you'll want to do a lot of swimming at that pace, too.

    I'll tell you what I did a few years ago that I think worked really well. I did one set per week that was either 50s at 500 pace on :45 or 100s at 1650 pace on 1:30 (I was trying to hold :29 on the 50s and 1:02 or 1:03 on the 100s). The first week I did both sets, but I think it was only something like 4x50 and 4x100. After that I would add two reps to each, but only do one each week. So the second week I probably did 6x50, then the third week 6x100, etc. I built up to doing 20 of each. Then the final week I did both sets again but only 10x50 and 10x100. I think that was at least two weeks before my taper meet.

    At first it was difficult even to make four of each, but week after week you gain confidence. One other thing is I never did more than ten in a row without an easy one thrown in. So the week I did 20x100 I did something like 10x100 on 1:30, then an easy one on 2:00, then ten more on 1:30.
    [ame="http://forums.usms.org/showthread.php?t=21510"]1500/1650 Training Thread[/ame]


    Dry Lands:
    Jazzy's advice

    Updated October 18th, 2012 at 09:38 AM by rxleakem

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    Reference: workouts