This study repeated the methodology of the previous investigation to determine the most appropriate training sets for 200 m races (61% aerobic, 39% anaerobic energy use). All repetitions were swum at 200 m race pace.
The best set was 12 x 100 m with a 1:2 work:recovery ratio.
If the repetition pace is increased by 4%, a set of 24 x 50 m with a 1:.5 work:recovery ratio can meet the energy demands of 200 m events but biomechanical alterations are a problem.
Repeat distances of 200 m are inappropriate for 200 m race training.
This study showed that the longer the rest interval, irrespective of the distance being repeated, the greater was the use of the anaerobic system. With long rests, it takes considerably longer for the aerobic energy system to be reactivated. Short rest intervals keep the aerobic system functioning, particularly during initial recovery.
Implications. The only exact training set for 200 m racing was 12 x 100 m with a 1:2 work:recovery ratio at intended race pace.
Rests greater than 30 sec between each repetition will result in greater use of the anaerobic energy system. Shorter rests of between 10-20 sec result in greater aerobic adaptation, irrespective of the repetition distance or pace.
Return to Table of Contents for ICAR 1989-90 Report.