Interpreting swim workout notes
I'm finally at a point where I'm doing some swim workouts as prescribed by EN, and I have a few questions on the notation and interpretation. Please feel free to redirect me to the appropriate place if these questions have been answered elsewhere - I couldn't find them in the training FAQ or in the wiki, but I may have missed something.
Here's an example:
WU: 200 MS1: 4 x 200 (30"), last 50 of each is a sprint. 50 Easy MS2: 5 x 150 (20"), last 50 of each is a sprint. 50 Easy CD: 200 easy Total: ~2200
So, 200 yds warm up, easy pace. Got it.
Then, 4 x 200 with 30 seconds rest in between each set, with the last 50 yds being a sprint. Only question I got here is whether my assumption of the 150 yds prior to the sprint should be at an easy pace?
Then, there is 50 easy. I assume that is between MS1 and MS2, right? Or is it between each 200 yd set (which would then conflict with the idea of 30 sec rest in between each set).
Finally, there are some workouts that say something like the following: 5 x 400 (30") @ your goal race pace minus 2-3""
So, is that 2-3 seconds faster than goal for over the entire 400 yd set? Because that would be such precision as to be almost laughable to detect over the course of 400 yds.
Which brings me to the final question - with biking, we have power to gauge various intensities, and for running we have pace. And for both, we have HR as a backup. With swimming, all we really have in RPE. So how do people gauge their speed when swimming, other than to finish a set, note RPE, and then adjust from there on the next set?
Comments
The 200 with last 50 sprint is 150 steady, then 50 all out.
The "Easy 50" after the 4x200 is just that, one easy lap, done once, between the 4x200 and whatever sadistic thing is next.
The 2 to 3 seconds faster is per 100, not per 400...so every time you hit the wall, if you usually see 1:48, you are shooting to see 1:45....what that adds up to after 400 is between you and your smartphone calculator.
Speed is measured in time per 100, always. Get good at checking the clock before turning....you can keep an eye on your "pace" this way across any distance. For me swimming on 1:40s and starting on the 00s at the top means I will see 20" less each 100. So a :40, then a :20 then a :00 then a :40....I don't need to see the minute hand, just the red second hand...
So excited about tomorrow's workout I'm gonna get up at 5am to hit the pool before work.