endurance set

Sounds like torture. When I want to increase endurance, I just do a
whole bunch of 500 yd repeats with no more than 1 minute between,
sometimes using fins or paddles and sometimes without.

On 1 Apr 2005 06:54:37 -0800, "Chris Durkin" <[email hidden]>
wrote:

Here's one my triathlon coach gave us a couple of weeks ago, I thought
I'd share it. Maybe this should be cross posted to alt.masochism...
It's intended for use as the main set, after a couple hundred yards
easy warmup. Supposedly the goal is to build VO2Max, increase ability
to use full lung cpacity, and build "mental toughness". Not sure about
the first two, but it definitely tested #3 in my case.

Swim 1600 yards at a medium-strong pace. Broken up into 8 200s (no
rest
in between). Each 200 is a breathing exercise, broken into 4 50s. The
first 50 you breathe every 3, second every 4, third every 5, fourth
every 6 strokes. If you normally breathe every two you can start at
two
instead and go to 5. Repeat 8x without pausing.

I noticed that even though I was dying at the end during the 5s and
6es, the increased stroke rate put me in a faster "gear" and I ended
up
negative splitting the 200s. It also made breathing every 4 or 5 seem
like a luxury. (I normally do every 3).

Have fun

In article <[email hidden]>,
[email hidden] says...

Quoted message said:

Here's one my triathlon coach gave us a couple of weeks ago, I thought
I'd share it. Maybe this should be cross posted to alt.masochism...
It's intended for use as the main set, after a couple hundred yards
easy warmup. Supposedly the goal is to build VO2Max, increase ability
to use full lung cpacity, and build "mental toughness". Not sure about
the first two, but it definitely tested #3 in my case.

Swim 1600 yards at a medium-strong pace. Broken up into 8 200s (no rest
in between). Each 200 is a breathing exercise, broken into 4 50s. The
first 50 you breathe every 3, second every 4, third every 5, fourth
every 6 strokes. If you normally breathe every two you can start at two
instead and go to 5. Repeat 8x without pausing.

I noticed that even though I was dying at the end during the 5s and
6es, the increased stroke rate put me in a faster "gear" and I ended up
negative splitting the 200s. It also made breathing every 4 or 5 seem
like a luxury. (I normally do every 3).

Have fun

Here is a more masochist version which we used for free diving
trainings:
After some warmup and drills, we swam 100 m breathing every 3 strokes,
then 100 m 3-5 (meaning breathe at 3rd stroke, then at 5th), then 5-7,
so on till 9-11 after which we used to rest and go on with other drills.
This drill was not done against time, we swam at a moderate speed all
the time. Of course the idea was not speed, just moving without
breathing.

Now, I can understand this in a free diving context but I doubt its
value for VO2max.
--
Burak
please remove Dot NOREPLY Dot to reply

Yeah, sets like that are tough, but I like knowing exactly where you
are because of how they're split up. The toughest set I've ever done
was 90x100. It wasn't that hard physically, but it just killed you
mentally.

Here is a tough set.

1000 @13:20
900 @ 12:00
800 @ 10:40
700 @ 9:20
600 @ 8:00
500 @ 6:40
400 @ 5:20
300 @ 4:00
200 @ 2:40
100 @ 1:20

5,500 Total yards.

Very tough mentally.

J

"me" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Yeah, sets like that are tough, but I like knowing exactly where you
are because of how they're split up. The toughest set I've ever done
was 90x100. It wasn't that hard physically, but it just killed you
mentally.

"Jeff Magouirk" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Here is a tough set.

1000 @13:20
900 @ 12:00
800 @ 10:40
700 @ 9:20
600 @ 8:00
500 @ 6:40
400 @ 5:20
300 @ 4:00
200 @ 2:40
100 @ 1:20

5,500 Total yards.

Very tough mentally.

That's not tough, that's impossible!!!
My PB for 1Km is 14:42 - and then I needed medical attention afterwards!

"Dolphin Boy" <[email hidden]> a écrit dans le
message de news: [email hidden]...

Quoted message said:

"Jeff Magouirk" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Here is a tough set.

1000 @13:20
900 @ 12:00
800 @ 10:40
700 @ 9:20
600 @ 8:00
500 @ 6:40
400 @ 5:20
300 @ 4:00
200 @ 2:40
100 @ 1:20

5,500 Total yards.

Very tough mentally.

That's not tough, that's impossible!!!
My PB for 1Km is 14:42 - and then I needed medical attention afterwards!

Maybe he was talking about yards, not meters.
Still a tough one...

"Dolphin Boy" <[email hidden]> wrote in message news:<[email hidden]>...

Quoted message said:

"Jeff Magouirk" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Here is a tough set.

1000 @13:20
900 @ 12:00
800 @ 10:40
700 @ 9:20
600 @ 8:00
500 @ 6:40
400 @ 5:20
300 @ 4:00
200 @ 2:40
100 @ 1:20

5,500 Total yards.

Very tough mentally.

That's not tough, that's impossible!!!
My PB for 1Km is 14:42 - and then I needed medical attention afterwards!

Why don't you adjust the times for what you *can* do? Inflate the
times to 16min down to 1:36 (or 20min...), and you have a interesting
challeging set for your skills.

Nelson