To train specifically for 800 m races, the energy used in training sets should be 87% aerobic and 13% anaerobic. This study compared several sets of repetitions: 24 x 50 m; 12 x 100 m; and 6 x 200 m. Work:recovery ratios of 1:2, 1:1, and 1:.5 were also employed. Repetition speed was kept constant and equal to the average pace of a maximum 800 m swim.
Only three sets of repetitions approximated the energy requirements for swimming an 800 m race. They were:
A limitation of this study was that only a selected number of training sets were compared. It is possible that other training sets exist but they have yet to be validated.
With different rest intervals, the energy use did not mimic that for 800 m racing in any beneficial way. Using nonspecific training sets will result in maladaptation and will limit improvements.
Implication. For 800 m race-specific training, the following sets and their work:recovery ratios are appropriate:
These sets should be performed at intended 800 m race pace and should form the bulk of specific 800 m race training in the latter stage of the specific preparatory and during the pre-competition training phases.
Return to Table of Contents for ICAR 1989-90 Report.