Reply To: 200 back
I’ve done something similar. I wouldn’t give them almost 2 mins. between (100 recovery). But 1 minute kinda like an automatic out. It helps keep set in a rhythm. We also do “make X number in a row and done with the set” It is usually 2+ more than they have done before and for some they have never done that many in a row and surprisingly many make it.
Based off her 1Ba BT of 1:06.??, and she wants to go 2:19.?? in the 2Ba. She is speed deprived. She will need to be out in the 2Ba in say 1:07.47ish and her best time 1Ba is 1:06.??. There is not enough “speed reserve” Think about it. Might want to rethink doing 16 x 25 or add a set of 4-6 x 25 on 2:00, help with speed. This is one problems with speed first systems. They tend to run the speed right out of them after a while. Especially when numbers get high.
Breaking down her 50s set. overall avg was 33.53 with .43 stdev. So, I’d say 33.96-33.10 pace range. Problem is that appears to be “n x 50 on 2:00” pace. I think the roughly two minute plus break is clouding the data. Note: helps if you go to the 100th .00 and .09 are actually a long way off.
In the 2Ba, she is out 32.01 and then goes in the neighborhood for 50s 2,3 & 4 of 35.55. she might have a shot. But again the speed reserve is low.
I think you are correct in targeting the under 35 as training pace and there is nothing stopping her from holding 34s. Just make at least one more than did last time. Remember the 35s are a “no slower than pace” faster is fine.
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