200s at CSSObjective:
Learn what it feels like to swim at your threshold pace. In a race, most people
start too start to fast, and finish with a time that's below their threshold pace
time. When you train to swim at exactly your threshold pace, two things happen: - You
learn what it feels like to swim at your threshold, so you can avoid the pitfall
of starting too fast.
- By swimming longer (200-1K) intervals right at about
threshold pace, your threshold pace will improve.
Warm-up; Dist
= 400 yards
1 X 400 FS Kick Set ; Dist = 400
8 X 50 as 25 kick hard
in streamline position + 25 FS easy Pre Set
1 X 200 Fast - record (or
tell Coach) your time | Threshold
Set (1200-2000) | If you have a Tempo Trainer Pro, set it
to mode 1 and your threshold pace per length time. It will beep every time you
hit a wall. Stay with the beep! You can use other metronome devices or some sport
watches the same way: set them to beep or vibrate at your threshold pace per length
time - rounded up to the nearest second if your device does not use fractions
of a second. If you are not using a metronome, you will need to watch the wall
clock, so you will probably want to use your threshold pace per lap time, so you
are only looking at the pace clock at every other wall. Rest is 20 seconds
after each 200, regardless of your pace. Rest for threshold training is not related
to your speed, and is almost always 10-20 seconds. Slowest Lane: 6 X 200
Middle
Lanes: 8 X 200
Fastest Lane: 10 X 200 If you can complete this set easily,
it's time to lower your threshold pace. Either re-test, or just set your threshold
pace time down by about 1 second per 100. |
Set 3 - Cool-down;
Dist = 400 yards
400 Choice
Return to Workout
Directory. |
