More swimming at your goal pace, most people try to hit pace on too short of a rest. Start with something like
3 rounds of
16-20x25 @ 25 try to hit 16 on all of them...
200 easy in between
I'm 41 and have recently swam
4:14 / 4:24 (scm/lcm) 400m - 2017
8:51.1 (scm) 800m - 2018
16:58.9/17:32.0 1500m (scm/lcm) 2017
4:51 400 IM (scm)
58.9 100 Fly (scm)
2:13 200 Fly (scm)
2:14 200 IM (scm)
2:15 200 Back (scm)
2:37 200 Breast (scm)
I swim 3-5x most weeks with most sessions in the 2500-3000m range, nothing over 4000m in the last while.
My gut says you need more top end. What's an all out 100 looking like?
___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
3 rounds of
16-20x25 @ 25 try to hit 16 on all of them...
200 easy in between
I'm 41 and have recently swam
4:14 / 4:24 (scm/lcm) 400m - 2017
8:51.1 (scm) 800m - 2018
16:58.9/17:32.0 1500m (scm/lcm) 2017
4:51 400 IM (scm)
58.9 100 Fly (scm)
2:13 200 Fly (scm)
2:14 200 IM (scm)
2:15 200 Back (scm)
2:37 200 Breast (scm)
I swim 3-5x most weeks with most sessions in the 2500-3000m range, nothing over 4000m in the last while.
My gut says you need more top end. What's an all out 100 looking like?
___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)