Thursday, July 11, 2013

Thursday, July 11, 2013

Threshold/Quality Swimming:

Warmup on your own (1000-1500):

Using pace charts below:

8 X 100 @ 90 seconds - 2:00 rest
#1 - FR
#2 - IM
#3 - Kick
#4 - Stroke (pick one, and go for it, don't say it doesn't apply to me)

*you may also choose to do an ez 100-200 swim in between your 100's and use that as your rest.
*use your best 200 time for each of the swims, the kick may need to be your best guess on pace or best effort
*you will accumulate a half mile of very fast swimming, which is a lot more than an average swim practice.

Pace Charts(from Paul Yetter at T2 Aquatics):

200 PR        100 Pace              125 Pace              150 Pace              200 Pace              300 Pace

1:35-1:39      51.5-53.5              1:06.0-1:08.0      1:21.0-123.5        1:48.5-1:151.5    2:49.0-2:53.0   1:40-1:44      54.0-56.0              1:09.0-1:11.0      1:24.0-1:26.5       1:53.5-1:56.5       2:55.0-2:59.0

1:45-1:49      56.5-58.5              1:12.0-1:14.0      127.0-1:29.5        1:58.5-2:01.5      3:01.5-3:05.5

1:50-1:54      59.0-1:01.0           1:15.0-1:17.0      1:31.5-1:34.0      2:03.5-2:06.5      3:10.0-3:14.0

1:55-1:59      1:01.5-1:03.5        1:18.5-1:20.5      1:35.5-1:38.0      2:08.5-2:11.5      3:19.5-3:23.5

2:00-2:04      1:04.0-1:06.0        1:21.5-1:23.5      1:39.0-1:41.5      2:13.5-2:16.5      3:25.0-3:29.0

2:05-2:09      1:06.5-1:08.5        1:24.5-1:26.5      1:42.5-1:45.0      2:18.5-2:21.5      3:32.5-3:36.5

2:10-2:14      1:09.0-1:11.0        1:27.5-1:29.5      1:46.0-1:48.5      2:23.5-2:26.5      3:38.0-3:43.0