1/2 Ironman training plan question

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2004-12-31 12:54 PM

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Elite
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Subject: 1/2 Ironman training plan question
I'm working on the plan here on the site and have a question about the swim workouts. Most have intervals of some kind, such as "400 at RPE 3, 4x100 at RPE 7-9, 300 at RPE 3, 3x100 at RPE 7-9," etc. My question is for those 4x100's, what kind of rest should there be? I usually end up waiting until I'm barely breathing hard before I start off again so that I can get them all done without completely disintegrating on form or speed.

2004-12-31 5:21 PM
in reply to: #97672

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Champion
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Subject: RE: 1/2 Ironman training plan question

if no response, the user 'sherrick' created the 1/2 IM plan for bt....give him an email about this...email me the answer too and i will add it in a FAQ section for this plan.

my guess is 20-30sec rests...

2005-01-01 11:45 AM
in reply to: #97672

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Expert
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Subject: RE: 1/2 Ironman training plan question
Aside from emailing the author I would guess at 4x100's at a 7-9 its probably only about 10" rest.

Edit: With something like 45-60 between sets.

Obviously though once you start to lose form you should slow down or stop.
2005-01-01 11:01 PM
in reply to: #97672

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Champion
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Subject: RE: 1/2 Ironman training plan question

ok...i just received a reply from sherrick:

"The rest intervals depend on how the workout is structured and the person
doing them. In the example below, I might have someone rest anywhere from
30 seconds to 1 minute between the 100s but not much for the 400 and 300.
This is because those longer intervals are at a much lower intensity.

However, these 100s in this workout are designed to improve anaerobic
threshold (RPE 8-9 is above threshold) then I would tell someone to cut the
workout short or increase rest time in order to be able to hold that
intensity rather than going slower and finishing all the yardage. Or just
increase the rest time in order to be able to hold that level during the
100s. Other swim workouts might be different though depending on the
intention of the workout.

Trying to fit these sessions to everyone's athletic ability is pretty tough.
In general I'd treat it like a masters workout where slower swimmers would
reduce the number of intervals but keep the intensity high (even though this
would be a slower pace than the faster lanes)"

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