If you include 10x100 or some variation what do you swim em on? 2 min, 1:45, etc
And whats your favorite workout to do in the pool?
Tried swimming that way once...too much clock watching for me.
My standard work out is 300 warm up...then repeat 4 or 500's...300 cool down.
Tomorrows workout: w/u, 4x 500, c/d.
I work up to 8 to 10 x 500 with a 20 second RI... puts me right for an IM swim...and makes the shorter races seem like nothing.
same with me, anton. my standard workout right now(training for 1/2IM) is 500 warmup w/ 2x500 and 1x1000.
I do 100s on 1:45, but I typically do longer sets. My favorite workout is just swimming laps for an hour.
Last time I did a bunch of 100's was in master's class when we did 27 in a row. My lane was on 1:40 interval, and I was coming in at about 1:23-1:25 each time. It was a breakthrough workout for me - I'd never kept up with the people in that lane until then.
On drills day there's 6 X 100s on 1:30 @ 15 secs, usually hit around 1:20s so I can get an extra 10 secs rest.;) Follow that with 8 X 50s @ 10 sec. and then hit a mix of technique. The 300 w/u and 200 c/d bracket both ends.
I'm likin' catch-ups right now with zoomers, there's just something about the glide that pulls everything together and makes perfect sense.
100 scy .. on the 120 interval usually coming in between 110-115... 200s and 300s are usually set off on the 240 and 400
Less than a year ago I did them on 2 minutes. Last workout that had 100's (10x100's w/10 seconds rest) was on 1:26-1:27. (Came in at 1:16-1:17). Don't do many 200's but can do them on 2:40-2:45 w/10-15 seconds rest. Monday's swim was 5x500's on 7:30, was coming in about 6:45-6:48.
If I did 100m repeats on 1:45, I'd only get like 5 second rest between sets. Right now I'm taking 1m between repeats, which is more like 2:45. guess I'd better start stepping it up.
I'm likin' catch-ups right now with zoomers, there's just something about the glide that pulls everything together and makes perfect sense.[/QUOTE]
What is this zoomers you speak of?
[QUOTE=Pete L.;64333]What is this zoomers you speak of?[/QUOTE]
Swim fins used sometimes in drills to help you focus on technique without draggin feet.
[QUOTE=Pete L.;64332]If I did 100m repeats on 1:45, I'd only get like 5 second rest between sets. Right now I'm taking 1m between repeats, which is more like 2:45. guess I'd better start stepping it up.[/QUOTE]
Yeah, I think you'd benefit from less resting between sets. Your heart rate slows very quickly after each set, which is how most people are able to start another one after only a few seconds. If it's too hard to start again after 10-15 seconds, you should probably slow down a little on your repeats.
[QUOTE=fittycent;64343]Yeah, I think you'd benefit from less resting between sets. Your heart rate slows very quickly after each set, which is how most people are able to start another one after only a few seconds. If it's too hard to start again after 10-15 seconds, you should probably slow down a little on your repeats.[/QUOTE]
Big agreement here. I usually workout in a long course pool with my 100s on 1:25, coming in at 1:15 to 1:20. I haven't done short course in forever, but that would translate to about a 1:15-1:18 interval, coming in on about 1:07 to 1:12 so that there's only 5-10 sec rest between 100s. Lactate sets will be maybe 2:30 interval coming in on 0:53-0:58, but I don't do those very often.
[QUOTE=UFTriGator;64350] Lactate sets will be maybe 2:30 interval coming in on 0:53-0:58, but I don't do those very often.[/QUOTE]
Neither have I....for a LONG TIME.(Although not that fast)
So after only doing distance workouts for months in prep for IMoo I decided to enter a local 'quad' games that has a 100yd sprint swim this weekend. So off I went to the pool this week to try to hone my sprint skills for the first time in 17+ years! Man, I forgot what a different pain I was in for.
Monday, supposed to be a rest day, did some warmup than swam a full out 100 so I could get an idea for my seed time. Then worked on turns and kick. Today for a main set did nothing but 50's all out with 1:00 rest and then 25's with 40 seconds rest. Then more turn work then some cooldown. Ugh...I'd much rather be back to doing a bunch of 100's on 10 seconds rest than this sprinting. It's gonna be hard to change into sprint mode from IM mode, but hey, it's only 100yds, how hard can it be!!!! Then Monday it will be back to the long stuff.
Depends on their purpose. When I used to swim (scy), at the beginning of the season we'd do 100s easy with lots of rest (like on 1:45-2:00 coming in on 1:25-1:30) and then gradually shorten the rest and increase the effort until we do 100s on 1:20 coming in on 1:10. Then we would peak by increasing the effort even more, but expanding the rest interval so back to 1:30-2:00+ intervals coming in 1:03-1:10...
Now I don't really swim much anymore and I mostly do longer intervals (try for 2k twice a week), but when I do 100s its usually 10x100 on 1:30 coming in around 1:20.
[QUOTE=catwood;66129] we do 100s on 1:20 coming in on 1:10[/QUOTE]
I'll usually do them on the 1:30, coming in around 1:17 - 1:22. Our New Year's swim workout every year is 100 x 50 on the :45, so I know I can do them on that pace for 5,000 yards or so.
Way back in college I could do them faster, but I'm not a sprinter anymore. On the flipside though, I swim distance faster now than I did back then.
2000 yards total with 6-10 x 100 on 2:00. I don't really like swimming that much so it's rare I swim more than 2000. On occasion 2500 or more approaching a Half IM, or in an occasional quarry swim.
Now I don't really swim much anymore and I mostly do longer intervals (try for 2k twice a week), but when I do 100s its usually 10x100 on 1:30 coming in around 1:20.[/QUOTE]
Teach me, Obie- Wan
I do 40 x 100 on 1:00, 8000 yards total on an average day.
couple of my favorite hundred sets were/are:
8 x 100 on your best interval getting 10-14 seconds rest - swim as fast as you can and take at least 10 seconds but no more than 14 seconds rest (two divisions on the clock). in my prime i could hold under a minute average.
10 x 100 on the 1:05, just make the interval was the idea.
5 x "power" 100s - first 25 underwater, 2nd tarzan (head up out of the water), 3rd underwater you get two breaths only, 4th breathing every 4th stroke. go as fast as you can. i was never very good, but i knew people who could go a :52 while doing these, that was impressive to watch.
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