The 2009 World Championship team Head Coach put 2 girls on the Olympic team in Beijing. KING also won the 2008 short course nationals women's team title. Sean's a two time national coach of the year,… + See More +
The 2009 World Championship team Head Coach put 2 girls on the Olympic team in Beijing. KING also won the 2008 short course nationals women's team title. Sean's a two time national coach of the year,… + See More
- See Less - The 2009 World Championship team Head Coach put 2 girls on the Olympic team in Beijing. KING also won the 2008 short course nationals women's team title. Sean's a two time national coach of the year, and has turned KING Aquatic Club into one of the most respected programs in the country.
#50
Marykate Kaywork September 27, 2009 at 1:48pm
distance is verrrrrrrrrrrryyyyyyyyyy hard because if u hite the wall on the 20 then u have to go
All of Sean's practices are the good, no matter what group you're in. Whether you're doing less in sprint or more in distance it is suited to your type of swimming and what makes you better. It is not about being a slacker or not being able to swim fast, simply what training type you are better at.
Kirk Nelson said: “No. I'm sure they are also doing plenty of the short rest stuff, too, but for a pace set I think this is good. This is around a 2:1 work to rest ratio and I've found this works well for these kind of sets. I sure as heck can't hold a pace four seconds over my 200 pace with only 5 -10 seconds rest, especially long course!”
For sure, we did this set yesterday, cept we did the first 4 stroke, the second 6 IM and the last 8 free. And by the end of that set in order to maintain 1/2 200 pace+4 seconds takes an all out effort, I dont think its a threshold or V02 max set at the core of its meaning, Like the swimmer is going to be using those systems but I think the most important part is being able to have to extra rest so that you can hold technique and composure since your trying to get a feel for your 200 pace.
I love how Sean and Brett share their ideas and philosophies. THe sharing aspect of USA Swimming is truly a large part of what makes us the best swim country in the world. Plus, I personally find it very fun to throw some of these sets at my swimmers.
Kirk Nelson said: “No. I'm sure they are also doing plenty of the short rest stuff, too, but for a pace set I think this is good. This is around a 2:1 work to rest ratio and I've found this works well for these kind of sets. I sure as heck can't hold a pace four seconds over my 200 pace with only 5 -10 seconds rest, especially long course!”
totally agree. on a set where you are only trying to hold like 1500 pace, short rest is good, but for a set like this (only about 5 over your 200 pace), longer rest is definitely better to ensure that all technical aspects are in place, especially since there are so many reps (18 to a set).
as an example, say your 200 time is 2:00 and you are distance girl. then your 400 is likely about 4:12, so your 1500 would be approx 16:40 (maybe a little faster). this is about 1:06.5 for your 1500 pace. this set involves going 8 at 2.5 seconds faster than that, so you would need significantly more rest.
Anonymous Coward said: “anyone else agree this is a little too much rest inbetween for the distance group?”
No. I'm sure they are also doing plenty of the short rest stuff, too, but for a pace set I think this is good. This is around a 2:1 work to rest ratio and I've found this works well for these kind of sets. I sure as heck can't hold a pace four seconds over my 200 pace with only 5 -10 seconds rest, especially long course!
i think this pace set is ok for an end of season goal time. it's pretty tough to hold 400 pace on :05 rest. maybe if it was goal time for a mid-season meet but that's not the idea here.
In order to keep our heart rates high for a long period of time, my distance group will do 50s and 100s with about :05-:10 second rest. I think that if you really want to set a pace for a 400 or 800, you can't let your heart rate go back down for :30 seconds. anyone else agree this is a little too much rest inbetween for the distance group?
i've always had my swimmers take their times for the set from their end of the season goal times. so if their goal is a :45 100yd fr i usually have their goal time at 24.5-25.0
Anonymous Coward said: “that's how i read it too. everybody that gets on here is just so ready to argue:(”
So true, maybe we should get ride of the comments and let the video do the speaking.
The jr. nationals video about the girl swimmer was horrible, and the argument on swim MAC and other teams that are better around their community.
Garret?
most teams will do the 50's on 45-55 secs and the 100's anywhere from 120 to 145 depending on how good you are. as for the time of the season; usually you want to do these during the middle half. example four month season, during the second and third...then you trail off during the last month while building up the number you do during the first month. correct me if im wrong though. but thats my understanding from coaches that do these types of sets weekly.
Just watched again the video and got all the intervals except the 1x100 in the "other group". Looks like between 25-30ish seconds for most of these kids.
No he didn't miss the entire point of the set. You can tell kids over and over to make a certain timel, but if you don't give them ample rest to make that time there is no way they can do it.
Junior said: “also, what phase of the season is he having them do this pace work? i would like more specifics with the WWW vids. i still love them either way.”
I second Junior. I was about to write the same thing when I commented earlier, then withdrew. Granted, the FloCrew is working its ass well enough to bring us all the coverages.
I guess the blogging format isn't exactly suitable for in-depth presentation. Also, WWW has set the bar quite high since we actually get to see work in action for real, instead of a six-minute shot on a face explaining the whole thing, Ã la Formula One or network TV.
Sean takes his swimmers through 50s and 100s based on paces :04 to :07 seconds slower than half of their best 200 time. Confused:
Distance Set:
4x100 @ 1/2 your best 200 time, plus :06
6x100 @ 1/2 your best 200 time, plus :05
8x100 @ 1/2 your best 200 time, plus :04
2 times through
Other Group:
4x50 @ 1/2 your best 200 time, plus :07, divided by 2
1x100 @ 1/2 your best 200 pace, plus :04
TUNES BY: Galactic
May 27, 2009
Ok, I've been pretty good about releasing a workout a week so I figure for the sake of alliteration I should start doing a Weekly Wednesday Workout. What do you think?
"Pace" Work With KING Aquatic Club
“what a bunch of slackers!”
“No. I'm sure they are also doing plenty of the short rest stuff, too, but for a pace set I think this is good. This is around a 2:1 work to rest ratio and I've found this works well for these kind of sets. I sure as heck can't hold a pace four seconds over my 200 pace with only 5 -10 seconds rest, especially long course!”
“No. I'm sure they are also doing plenty of the short rest stuff, too, but for a pace set I think this is good. This is around a 2:1 work to rest ratio and I've found this works well for these kind of sets. I sure as heck can't hold a pace four seconds over my 200 pace with only 5 -10 seconds rest, especially long course!”
as an example, say your 200 time is 2:00 and you are distance girl. then your 400 is likely about 4:12, so your 1500 would be approx 16:40 (maybe a little faster). this is about 1:06.5 for your 1500 pace. this set involves going 8 at 2.5 seconds faster than that, so you would need significantly more rest.
“what part of the year was this practice garrett?”
“anyone else agree this is a little too much rest inbetween for the distance group?”
nice video... maybe we should start little collection of money to get Sean new baseball cap, that TYR one seems to be stable in these videos =)
“that's how i read it too. everybody that gets on here is just so ready to argue:(”
The jr. nationals video about the girl swimmer was horrible, and the argument on swim MAC and other teams that are better around their community.
Garret?
“better than yours probably. the girl was holding 4's. thats not bad.”
At least that's how I read it.
“also, what phase of the season is he having them do this pace work? i would like more specifics with the WWW vids. i still love them either way.”
I guess the blogging format isn't exactly suitable for in-depth presentation. Also, WWW has set the bar quite high since we actually get to see work in action for real, instead of a six-minute shot on a face explaining the whole thing, Ã la Formula One or network TV.