Reply To: Workouts
We would not “train up” in our program, the greatest fear being that if you train at 200 pace you will race at 200 pace.
At the Lawrence Clinic, Rushall showed a chart that for 100 race distance, you would only do reps of 25 and 50 at race pace.
We had a girl this year that never swam more than 25 fly in practice.
She swam faster and faster throughout the year, then absolutely crushed her PR in Medley Relay and 100 fly at our State meet. We did do 2-3 dive 50s per week, but only to work on breath control (none on the way out, one breath at turn, none on the way back). She swam these less than race pace.
Just my $0.02.