swim generator

Go here to see an example of the code in action.

Background

EN1: Basic endurance training.

EX: 8X500 with 60”R

Min internal distance 500, Max distance 1000 1 min rest regardless of distance Target working yardage 4000-6000 pace 5-15 seconds slower than css

One big set, no subsets

EN2: Threshold endurance training.

Example workout: 18X100 with 10”r at CSS 2-3 mins rest 10X200 with 20”r at CSS 2-3 mins rest 5X400 with 40”r at CSS 2-3 mins rest 3X600 with 60”r at CSS

pace is CSS

rest follow this pattern up to sets of 1000s. I think anything more than a 600 you would get 90 seconds rest.

Rest follows this pattern 100 is 10 seconds rest 200 is 20 second rest 3008s 30 seconds rest

Sets go for 1500-2500 yards 2-3 mins rest in-between sets

EN3: Overload endurance training.

Pace is 1” to 2” faster than CSS. 4X500 with 60”r 4X400 with 45”r 4x600 with 90”r

EN3 should have only be intervals between 400-600 yards.

No rest between sets

SP1: Lactate tolerance training.

3” to 5” faster than CSS. interval distances between 25 to 200yd with double or triple the rest of EN2. So for 100s - we like to see 20 - 30 seconds of rest.
for 200s we like to see 40-60 seconds rest.

Sets of 400 to 800yd. 1-2 mins rest in between sets

SP2: Lactate production training.

Speed: Near max. Set distances between 25 to 50yd with 1’ to 3’ for 25yds set and 3’ to 5’ for 50yds set. Set length: 300 to 600yds Full Rest between sets