How much should my 100 pace decline as distance increases?
Former Member
Is there any kind of formula for what an acceptable drop off in 100 splits should be as sets increase in distance?
Let's say your 10 x 100 pace is whatever it is. When one bumps up to say 5 x 200 what % is acceptable to slow on the 100 base?
500 seems to be my sweet spot mentally and physically so that's my goal if that matters. I seem to lose about 8 seconds/100 when I go up to 200's, but then it stays right at my 200 pace all the way up to 500's. Is that normal? Whack?
I am re-training my brain to think and train like a swimmer having had the misfortune of coming to swimming as a triathlete. Loving the challenge of getting whipped by swimmers, but as I go away from the old training techniques and focus on shorter/harder I'm hoping to start gleaning some good info from my training so I can know where I'm falling short. Can't get with a Masters group until July-ish so on my own for now. Thanks all.
Former Member
I´ve heard that people with a good aerobic condition have a decay of 4% everytime the distance doubles. I hope it helps, cheers.
If you are doing a set on the fastest interval possible, I don't think there should be an increase in pace time or decrease in swimming pace at all. The longer set can even be easier as the turn is faster than having to stop, look at the clock, and start again. If your set has other goals such as if you are aiming for 15 seconds rest on the 100s and the 200s then the 200s should have a faster time such as 100s on 1:30, 200s on 2:50.
If you look at world records, the 100 free is about 8% faster than the 200 free, but that is well rested using anaerobic energy. If you were doing 100s and 200s with 45-60 seconds rest my guess is the 100s would be swum about 4% faster.
Well wow I guess I have been hearing the answer all along, but grew numb to it. My coach always harps on how the first thing to go is the quality of my streamlines, break outs and turns as I tire. I have made a conscious effort to streamline and break out better on my 2nd 100 of 200's this past week and all that time is coming right back. Was an interesting exercise for me affirming how lazy I get even after 100 yards. Details, details and more details. Gotta stay focused at wall time. This is a big hurdle for an open water dweeb to overcome, but at least the problem has been narrowed down:/
