Total Immersion Forums  

Go Back   Total Immersion Forums > Favorite Practices and Sets
FAQ Members List Calendar Search Today's Posts Mark Forums Read

Thread Tools Display Modes
Prev Previous Post   Next Post Next
Old 01-18-2011
terry terry is offline
Head Coach
Join Date: Apr 2008
Posts: 2,305
terry has disabled reputation
Default "High-Volume 50s" Set

I got this idea from exercise researcher Mike Joyner and Runner's World editor (and former elite marathoner) Amby Burfoot. We correspond regularly and in the last few days they were discussing plans to conduct a joint experiment in the spring with a run-training method that involves doing many repeats of 200m fast-paced run alternating with 100m walk or slow jog. Both plan to use it once a week to train for a marathon. Amby used it previously with good results.
Mike wrote: " I start out with about 20 x 200 then add 2-4 per week until I get to 40. I The goal is to stride them but be under control."

The swimming equivalent of 200m would be 50m, but I'm swimming in a 25y pool, so I decided to try something similar with high volume 50 yd repeats. Here's today's practice incorporating that idea.

Monday January 17, 2011 3500 @ SUNY
This is my first pool practice in nearly two weeks, part of which I spent at our Open Water Camp in Maho Bay.

Set #1 8 x 100 IM on 2:00. Hold SPL constant @ 8+16+8+14 and descend.
This was one of my fairly common ‘open’ warmup/tuneup sets with no pre-determined # of repeats. I continue as long as my stroke count holds constant and times keep improving. I set the max at 8 repeats.
I descended from 1:55 to 1:43 and actually took only 7 Fly strokes on the final 2.

Set #2 5 x Broken 500 on 1:00 rest.
Each broken 500 was 7 Fast-paced 50s @ 29 strokes, with a recovery 25 between. 7 x 50 + 6 x 25 = 500 yds.
My best broken 500 was the 5th on which I averaged 38 sec for the fast-paced 50s which is a 500 pace of about 6:20. I will repeat this set once a week through February. I’ll swim a similar set once a week combining all strokes.
Terry Laughlin
Head Coach & Chief Executive Optimist

May your laps be as happy as mine.

My TI Story
Reply With Quote

Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are Off
[IMG] code is On
HTML code is Off
Forum Jump

All times are GMT. The time now is 02:31 AM.

Powered by vBulletin®
Copyright ©2000 - 2020, Jelsoft Enterprises Ltd.