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What this workout should do?

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Posted Jan 18, 2012 05:02PM

I really like my feelings after this workout, but I wonder if it fits my needs of training for 1900-3800 distance (that is tri, of course).
2000 free slow
1000 free somewhat below lactate threshold level.
Some rest.
2x200 free really fast.

I usually do some back, breast, fly also, but today was not the case.

Am I ruining or gaining in my training, what do you think?

Posted Jan 20, 2012 11:33AM

If your race is really 1.9/3.8k this work out way too short. Also way too slow and too boring.

Posted Jan 28, 2012 05:41AM

An unusual suggestion:

15 m all out (just coast the next 10M) x 30 on 0:50 - 1:00.

Just 8-10 seconds of 50 pace effort per rep is the key. This trains your CNS for speed, doesn't hurt, and has aerobic activity equivalent to those boring sets mentioned.
Posted Jan 30, 2012 06:33AM

Thanks, Steve. Looks tasty, I'll definetly try it.

As for boredom, that long triathlons can surely be VERY boring, if not training mental toughness against boredom beforehead. So I just need to make some of sessions much more boring than others :)
I even run 15km on 200m laps for that sometimes.
Posted Jan 30, 2012 08:00AM

Not really, no. :)
Posted Jan 30, 2012 11:40AM

Ok, I just like long-distance meditation from time to time :)

As for steve's advice, I was doing it today as workout core and thinking "hm, that is too easy", but when I tried to pull myself from the pool.. "Wow! I feel like just did extra 3km!"
Posted Feb 01, 2012 08:38AM

OK, if you really want to do long sets like this make it more challenging by breathing 5/7/9, even put paddles on... If you have never done hypoxic training before I really recommend that you start with breathing 5 first. What will make you even faster are intervalls, like 20x100/ 10x200 Fr Br 5/7/9. You should pick an interval which gives you about 10sec after the first rep; believe me you will get much slower very quickly. There is no breathing on first or last stroke.
Give it a try!
You can make the hypoxic sets your main sets or you can do them at the end of the training, after the main set.
You could have something like 8x(4x100 + 400) as Fly, Fr, Ba, Fr, Br, Fr, Fr, Fr. Don't have too much rest inbetween, there is no extra rest between the sets + a hypoxic set afterwards, even if it is only 9x100 Fr breathing 7. This session only would total 7 300m. Make sure you have a nice warm up and warm down before and after.
There are so many options for getting some milage into your body :)
Posted Feb 02, 2012 07:02PM

Thanks, sprinter. I'll surely try that next week (got cold yesterday, arghh). Since my coach (and the best local one) was expelled from my pool not long ago, I have really hard times making my progress good.



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