Torin Hay 2001
Torin you have 3 hours from 5.00am to 8.00 am to swim as many 400s (s/c ) as you can, work out your own send off times and see how you go.
Torin started on the 5.15 send off for the first 2 then went down progressively from there.
Total 400s in 3 hours? 36.
Coach Trev
Monday, August 6, 2007
Thursday, August 2, 2007
And he was only a breastroker
Byron Reid 1993
10x400 freestyle s/c on 4.30 going sub 4.20 was a set that he achieved at the height of his career,we felt the high aerobic levels where of prime importance to move to the power work both aerobic and anaerobic systems to achieve in the 200 breastroke ( s/c 2.15 ).
His pride in training achievements was another plus for him and on a Saturday morning would swim a 12k session which included 10x400 IM on the 5.00min would stretch and then join the squad for the 1 hour cross country run he would then head for home after his 4hr session.
Trev
10x400 freestyle s/c on 4.30 going sub 4.20 was a set that he achieved at the height of his career,we felt the high aerobic levels where of prime importance to move to the power work both aerobic and anaerobic systems to achieve in the 200 breastroke ( s/c 2.15 ).
His pride in training achievements was another plus for him and on a Saturday morning would swim a 12k session which included 10x400 IM on the 5.00min would stretch and then join the squad for the 1 hour cross country run he would then head for home after his 4hr session.
Trev
Wednesday, August 1, 2007
Poll Results
So these are the poll results asking how far you need to do each week. Very interesting, but how many of you are actually doing these distances? Not once on a training camp, but EVERY WEEK of the season? I would guess none of you.
It Takes Time!
This from today's opening day of finals at the USA Nationals:
INDIANAPOLIS, Indiana, July 31. MIDWAY through the 1500 freestyle, Erik Vendt decided he was ready to rock. Turning on the burners, the Club Wolverine star pulled away from the field with what seemed to be relative ease and took top honors in the 30-lap grind with a time of 14:57.01. That mark handed Vendt a meet record, and was his personal best, beating the 14:59.11 he set in this same pool eight (eight!) years ago.
Bold emphasis is mine.
INDIANAPOLIS, Indiana, July 31. MIDWAY through the 1500 freestyle, Erik Vendt decided he was ready to rock. Turning on the burners, the Club Wolverine star pulled away from the field with what seemed to be relative ease and took top honors in the 30-lap grind with a time of 14:57.01. That mark handed Vendt a meet record, and was his personal best, beating the 14:59.11 he set in this same pool eight (eight!) years ago.
Bold emphasis is mine.
'The Cone Again'
Sue Southgate recently asked a question on Andy's post. This is part of a conversation related to that. Please feel free to jump in with opinions.
Clive
I don’t think anyone has replied to your comment about ‘the science’ have they?
Sue
No they haven't! I angst about this all the time.
However when I read what Bowman, Zieglers coach (Clive P gave me the log book workouts) and Coach Rose etc are doing its seems the drop dead short rest stuff is back in vogue for everyone??????
Sweetenham has a whole section on long distance training for females (all short rest stuff) in his current book, but for males its more rest ie: 30x100 on 1.40 holding Critical speed ( 10-20bbm). Is there science to back this? I started my coaching career with the short rest phylosophy and trying to progressively decrease the send off times. Dylan can comfortably hold 100's on 1.15 ( 30)and a smaller number on 1.10 (10). All SC. A longer set all on 1.10's ( 800, 600, 400, 200, 600, 400, 200). I also do a set with him of 16x100 on 1.30 holding race pace, evenly splitting with the correct stroke counts, he trys to descend at end. In the mid season we do this 2x with a 1000 recovery between and nearer to competition we do it through once. We actually started doing this set on 1.40 and I have decreased the interval to 1.30 cos he was doing it too easily. Do I keep reducing the interval?
Clive
The rest interval is ONLY there to allow the next repetition to be done at the required speed so the question is, what speed do you require? If you go 30 x 100 on 1:15, holding, say 1:05's (10 seconds rest) you will develop capacity but if you wanted to develop power you would need to go faster, say, 1:00, in which case you'd need to go on, say, 1:30, meaning 30 seconds rest.
There's some illogicality in your numbers - he can only go 10 x 100 on 1:10 but can go 800, 600, 400, 200 (total 2km) on a base of 1:10. The difference, obviously, is the speed he's doing.
Sue
Thanks for your reply it has helped.The cone again, lots of aerobic and anaerobic power required for 1500 swimming.
Clive
As always, the cone again :)
Clive
I don’t think anyone has replied to your comment about ‘the science’ have they?
Sue
No they haven't! I angst about this all the time.
However when I read what Bowman, Zieglers coach (Clive P gave me the log book workouts) and Coach Rose etc are doing its seems the drop dead short rest stuff is back in vogue for everyone??????
Sweetenham has a whole section on long distance training for females (all short rest stuff) in his current book, but for males its more rest ie: 30x100 on 1.40 holding Critical speed ( 10-20bbm). Is there science to back this? I started my coaching career with the short rest phylosophy and trying to progressively decrease the send off times. Dylan can comfortably hold 100's on 1.15 ( 30)and a smaller number on 1.10 (10). All SC. A longer set all on 1.10's ( 800, 600, 400, 200, 600, 400, 200). I also do a set with him of 16x100 on 1.30 holding race pace, evenly splitting with the correct stroke counts, he trys to descend at end. In the mid season we do this 2x with a 1000 recovery between and nearer to competition we do it through once. We actually started doing this set on 1.40 and I have decreased the interval to 1.30 cos he was doing it too easily. Do I keep reducing the interval?
Clive
The rest interval is ONLY there to allow the next repetition to be done at the required speed so the question is, what speed do you require? If you go 30 x 100 on 1:15, holding, say 1:05's (10 seconds rest) you will develop capacity but if you wanted to develop power you would need to go faster, say, 1:00, in which case you'd need to go on, say, 1:30, meaning 30 seconds rest.
There's some illogicality in your numbers - he can only go 10 x 100 on 1:10 but can go 800, 600, 400, 200 (total 2km) on a base of 1:10. The difference, obviously, is the speed he's doing.
Sue
Thanks for your reply it has helped.The cone again, lots of aerobic and anaerobic power required for 1500 swimming.
Clive
As always, the cone again :)
Toughest Sets Ever
Browsing around the world wide interweb I came across this article from Swimming World magazine on tough workouts.
I especially like the examples of Dick Shoulberg's sets:
Among the many mind-boggling feats of endurance turned in by Shoulberg's swimmers was a 16,000 IM for time in October 1985 by Wharton (15 at the time), Hansen, Radke and Kathy Hettche. In the following weeks, they did a 13,000, 10,000, 7,000, 4,000 and 1,000 IM. The following May, Wharton broke the world record in the 400 IM, and Radke and Hansen also made the 1988 Olympic team.
"I knew Wharton was ready to go when he did that 16,000," said Shoulberg. "We do some bizarre things around here."
Another shocker was a long course 15,000 free for time that Sue Heon did at Germantown at the age of 22, holding 1:10s. She went on to make the 1984 Olympic team in the 400IM.
"When you do something like that, then when you get up on the block and look across the pool, you know your competitors probably haven't out-trained you," said Shoulberg.
A couple of Christmases ago I received this email from one of my former swimmers:
Thirty years ago this Christmas, you had me swim 20 x 400s freestyle in an old Victorian pool in the tough end of Glasgow, and I thought that enough time has passed. We should commemorate the moment. For God’s sake, I was a bloody sprinter! But I made it through every last one…and I think that I didn’t swim anything slower than 4:45. That was one of the greatest achievements of my life. There have been many times since then that I have drawn on that set. One more twenty-five, one more 400.
Thank You,
Merry Christmas.
So, doing the hard yards has a longer effect than just in the muscles.
There has been no posting by you guys but if you want to send me your examples of tough sets I'll compile them and put them up.
I especially like the examples of Dick Shoulberg's sets:
Among the many mind-boggling feats of endurance turned in by Shoulberg's swimmers was a 16,000 IM for time in October 1985 by Wharton (15 at the time), Hansen, Radke and Kathy Hettche. In the following weeks, they did a 13,000, 10,000, 7,000, 4,000 and 1,000 IM. The following May, Wharton broke the world record in the 400 IM, and Radke and Hansen also made the 1988 Olympic team.
"I knew Wharton was ready to go when he did that 16,000," said Shoulberg. "We do some bizarre things around here."
Another shocker was a long course 15,000 free for time that Sue Heon did at Germantown at the age of 22, holding 1:10s. She went on to make the 1984 Olympic team in the 400IM.
"When you do something like that, then when you get up on the block and look across the pool, you know your competitors probably haven't out-trained you," said Shoulberg.
A couple of Christmases ago I received this email from one of my former swimmers:
Thirty years ago this Christmas, you had me swim 20 x 400s freestyle in an old Victorian pool in the tough end of Glasgow, and I thought that enough time has passed. We should commemorate the moment. For God’s sake, I was a bloody sprinter! But I made it through every last one…and I think that I didn’t swim anything slower than 4:45. That was one of the greatest achievements of my life. There have been many times since then that I have drawn on that set. One more twenty-five, one more 400.
Thank You,
Merry Christmas.
So, doing the hard yards has a longer effect than just in the muscles.
There has been no posting by you guys but if you want to send me your examples of tough sets I'll compile them and put them up.
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