Swimmers, interpretation help please

[katinthehat]

I understand most of this workout, but not all of it.

400 Choice/300 Pull/200 non-free/100 Kick
3 x [2x200 @ 4:00 (1 FAST!, 1 easy)
3x100 @ 2:00 (2 FAST!, 1 easy)
4x50 Fast @ :60 (3 FAST!, 1 easy)
100 swim easy/recovery]
*swim round #1; pull round #2; w/fins round #3
200 choice cool down
*4200 Total*

So you swim 400  however you want, then 300 with the pull buoy, 200 in any manner except free style, then 100 with a kick board/kick drills, right?

On the main set, you'd do 2 x 200, 3 x 100, 4 x 50 and 100 easy.  But you'd do that three times, the first time swimming free, the second time with pull buoy and the third time with fins?

I'm not sure what it means when it says 2x200 @ 4:00 - does that mean you have 4:00 minutes to do the 200, including your rest period?

Just when I think I know my way around the pool deck I stumble across something like this and feel like a newb all over again.

[kams]

Yep - that's how I'm reading it. I could be wrong though, seriously I can't even keep track of laps. My coach is my brain when I'm in the pool.

And yes, you leave on the 4:00, so that includes rest.

[Susie]

Jul 23, 2013 21:00:22 GMT -5 katinthehat said:

I understand most of this workout, but not all of it.

400 Choice/300 Pull/200 non-free/100 Kick
3 x [2x200 @ 4:00 (1 FAST!, 1 easy)
3x100 @ 2:00 (2 FAST!, 1 easy)
4x50 Fast @ :60 (3 FAST!, 1 easy)
100 swim easy/recovery]
*swim round #1; pull round #2; w/fins round #3
200 choice cool down
*4200 Total*

So you swim 400  however you want, then 300 with the pull buoy, 200 in any manner except free style, then 100 with a kick board/kick drills, right?  Yup.  Non-free generally = your pick of fly/back/breast or a combination of those.

On the main set, you'd do 2 x 200, 3 x 100, 4 x 50 and 100 easy.  But you'd do that three times, the first time swimming free, the second time with pull buoy and the third time with fins?  Yup

I'm not sure what it means when it says 2x200 @ 4:00 - does that mean you have 4:00 minutes to do the 200, including your rest period?  Yup.  4:00 is the interval.  So you leave (push off to start the first 200) on the top (60) of the pace clock.  4 minutes later, you leave for #2.  The faster you swim, the more rest you get.  If you do the 200 in 3:30, you get :30 rest.  If it takes you 3:50, you get :10 rest.

Just when I think I know my way around the pool deck I stumble across something like this and feel like a newb all over again.  It's all good.  And just when you get it all, there'll be some weird idiosyncratic abbreviation for something you already know that you go... huh?

[katandkevin]

You've got it right. When it says 2x200 @ 4:00, it means you have 4 minutes to do the 200. So if it takes you 3 minutes to swim a 400, you get a minute rest. Make sense?

[katinthehat]

I'm no where near being able to do this distance of a workout, but out of curiosity, if I were to go to master's swim and do this kind of workout, what would happen if I couldn't do the 200 in 4:00? Is that just a suggested pace? Would they usually have a slower group that might have 5:00 to do the 200 in?

[katandkevin]

Jul 23, 2013 21:33:00 GMT -5 katinthehat said:

I'm no where near being able to do this distance of a workout, but out of curiosity, if I were to go to master's swim and do this kind of workout, what would happen if I couldn't do the 200 in 4:00? Is that just a suggested pace? Would they usually have a slower group that might have 5:00 to do the 200 in?

Yes. My masters swim coach adjusts the pace and distance for different groups depending on their speed and ability.

[gumi]

Instead of 200, a slower group would only swim 150 and a faster a group would swim 250. This keeps everyone on the same time.

I like that workout, paces included. I am stealing it! It has nice variety.


Sent from my SCH-I605

[emilyj]

Jul 23, 2013 21:33:00 GMT -5 katinthehat said:

I'm no where near being able to do this distance of a workout, but out of curiosity, if I were to go to master's swim and do this kind of workout, what would happen if I couldn't do the 200 in 4:00? Is that just a suggested pace? Would they usually have a slower group that might have 5:00 to do the 200 in?

Yes. At my practices, we split up by lanes. Speedy people in the higher # lanes (6-10), medium in the middle, slow at the low # lanes. Typically my coach would write "200 @ 4:00/5:00" (for example), and you do what interval you can. You generally stay with the group in the lane lines right around you so you're still on pace with some group.

[trigal]

You've got it!

I may also steal this workout!

[Susie]

Jul 23, 2013 22:11:42 GMT -5 gumi said:

Instead of 200, a slower group would only swim 150 and a faster a group would swim 250. This keeps everyone on the same time.

I like that workout, paces included. I am stealing it! It has nice variety.


Sent from my SCH-I605

That's how we do it in my masters group if someone can't make the interval.  We don't have enough lanes to have different lanes going at different intervals.

[joenali]

Jul 24, 2013 5:46:16 GMT -5 trigal said:

You've got it!

I may also steal this workout!

Me too!!

[katinthehat]

I got it from here - she has TONS!

mastersswimworkoutsbysaramclarty.blogspot.com/