I need an advice about the level achieved.
I’m 51 and would like to swim 2:20 for 200 free. I already do 24×50 36 sec in 55. So what is the next step?
1. Dropping the target time to 35?
2. Increasing the repetitions more than 24 ?
3. Less recovery times as 1:10 ?
In my opinion, your next step should be a :35 target time on the same :55 interval. I’m curious to know what’s your current 200 time? If you can do 24 50’s at :36 on a :55 interval, you should be close already.
My best time is 2:24 I did it last year.
One month ago I was swimming 38’s in 55 secs. Today I did 36’s in 55 without failure again, so it’s time to change something.
Should I always modify my target time after I reached it? Until when? Should reps and rests remains the same? Or they depends my abiliy?
20 seconds rest is optimal for 50’s. I wouldn’t switch to a :50 interval until you’re getting 20+ @ :32 on :55.
I actually now use a watch with a programmable interval timer so that I can always set my rest interval at the optimal amount (15 sec for 25’s, 20 sec for 50’s and 75’s) without complicated pace-clock math, regardless of my target time.