Today’s workout video is of an aquatics team (that I’ve never heard of) and they are working on pace. The coach talks about the emphasis of good stroke technique and keeping good form throughout the workout as opposed to cranking out a bunch of hard intervals where everyone is barely making the send offs.
The distance group is doing 36 x 100 which is broken up into 2 sets, and then into 3 parts within the set. The first four 100’s are performed at 200 race pace plus 6 seconds per hundred. So if your 200 race pace is 2:00, then you are to perform the first four 100’s on 1:06. The send off for the entire set is 1:35.
The next six 100’s are 200 race pace plus 5 seconds and the last eight 100’s are 200 race pace plus 4 seconds. Going back to the original example, the swimmer would perform four 100’s on 1:06, six on 1:05, and eight on 1:04; all with a send off of 1:35. So they are getting about 30 seconds of rest after every interval.
After the first set, they got a few minutes of recovery before starting the set all over again. I have swum a modified version of this set, but never the entire set. I feel like every time I want to attempt the whole set, I’m close to a race and I don’t want to mess up my taper by swimming 36 100’s at close to race pace.
Hope you enjoy the video.
http://www.floswimming.org/videos/speaker/522-sean-hutchison/182349-pace-work-with-king-aquatic-club
Tony
2 comments:
Hey Tony- are you riding a Mercury bike,and what do you like about it? I don't hear much about them. Are there any others in Lexington that you know of?
I am the only one in Lexington on a Mercury bike that I know of. They were at the expo in Memphis and that is where I found out about them.
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