10 lengths warm up plus 2 lengths backstroke (300m)
4 x 100 metre sprints (400m. Total 700m)
Rest (4/5 mins max)
76 lengths timed swim (1900 (about a nautical mile) Total 2600m)
Rest (4/5 mins max)
200 metre sprint (200m. Total 2800)
Rest (4/5 min max)
10 lengths cool down (250 m. Total 3050 - just over 1.62 nautical miles)
If you do it in a less than an hour good.
If you do it in about the hour you are in the upper bracket.
If you do it in just over the hour your in the "normal" zone.
If it takes you more than 1.5 hours you will struggle.
evmo said:For reference and to save unnecessary clicks,>
10 lengths warm up plus 2 lengths backstroke
4 x 100 metre sprints
Rest (4/5 mins max)
76 lengths timed swim
Rest (4/5 mins max)
200 metre sprint
Rest (4/5 min max)
10 lengths cool down
If you do it in a less than an hour good.
If you do it in about the hour you are in the upper bracket.
If you do it in just over the hour your in the "normal" zone.
If it takes you more than 1.5 hours you will struggle.
evmo said:Also this:
If you do it in a less than an hour good.
If you do it in about the hour you are in the upper bracket.
If you do it in just over the hour your in the "normal" zone.
If it takes you more than 1.5 hours you will struggle.
I know a lot of fast pool swimmers who could do this set in 40-45 minutes, and who could not come close to finishing the EC.
And I'm guessing Jackie Cobell would be close to 2 hours on this set.
loneswimmer said:
Everything goes into my log because the essence of benchmarking is measurement and repeatability.
Dawn_Treader said:What about swimming hungry? Whose practicing this method, and what is your experience?
evmo said:
- There may be some benefit to swimming hungry, IF it helps you better "feel" the transition from burning glycogen (glycolysis) to burning fats (ketosis). Ketosis is what will get you through a channel swim.
It looks like you're new here. If you want to get involved, click one of these buttons!