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Alex's swim journal

1/1 work/rest ratio

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by , August 5th, 2015 at 08:36 PM (2953 Views)
Today I decided to experiment with just swimming my dream pace (1:20/100 for 1650); I've struggled mightily since 2010 to get my pace down to 1:30ish and just maintain that. I'm used to taking really short rests, swimming on really tight intervals... figuring this is the best way to go for distance events. But since I've been in an extended off-season the last 12-14 months, those tight intervals are really daunting and I feel like I'm in a rut... pace going nowhere (except maybe backwards).

So Today I did 25s, 50s and 75s, but being very disciplined about the pace... holding back on the 25s, concentrating on form, bringing them in right at :19, same thing with the 50s, holding pace through the flip and bringing them in right at :39. 75s were tougher at that pace, but despite having to really push the final 25 on most reps I brought the odds in at :58-:59, the evens at 1:00-1:01. The other thing I did was make sure my rest interval was exactly the same as my work interval, so I did the 25s on :40, the 50s on 1:20, the 75s on 2:00... which gave me :20, :40, and 1:00 rests. This seemed like an eternity, but it helped me to maintain the pace and not deteriorate the form.

Here's the workout:

Warm-up:
400 EZ FR on 8:00
4 x 100 FR on 2:00 (1:30s)
4 x 50 FR on 1:00 (:42-:43)
4 x 25 FR on :30 (:20-:21)
100 BK recovery

Main set:
18 x 25 on :40 (under :20)
9 x 50 on 1:20 (under :40)
6 x 75 on 2:00 (:58-1:01)
1 x 100 on 2:00 (1:21)
100 BK recovery

Cool-down:
250 EZ (various)

3000 SCY/70 mins

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Comments

  1. flystorms's Avatar
    Interesting workout and thoughts behind it. How did you feel afterwards?
  2. mcnair's Avatar
    Quote Originally Posted by flystorms
    Interesting workout and thoughts behind it. How did you feel afterwards?
    Pretty good. Not a lot of lactic acid build up, as is usually the case with the short rests; but being at a pace that is a lot quicker has different effects, we'll see how sore I am tomorrow.
    I think I just needed a mental break more than anything, though it would be interesting to see if I could get to the goal pace by swimming the goal pace first, then adding distance and cutting rests... instead of always trying to swim distances on short rests and hoping that the pace gets faster.