I am going to add some USRPT training later because I love the idea of fast feedback. I tried a set last October, with target time 2'5" / 100 m (5 seconds faster than the pace on a recent 1500 m T/T) (although not strictly in adherence because I started every 2'20" instead of 2'25" for 20 seconds rest) and within a week I pushed my first failure from 8 to completing all 30, requiring me to "level up". I tried reducing the target time by 5 seconds / 100 m but it became too hard such that I couldn't get through the initial 5.
Afterwards the pool I used closed so I didn't continue this training, but I am looking to resume it when the pool reopens again next week. I will take a 1500 m T/T the first time I get back to the pool.
I consider that a pace is too easy if I can complete all 30 reps without a failure, and too hard if I can't get through the initial 5. How should I identify my initial goal time? Is directly using the 1500 m T/T pace good enough, or should I reduce a few seconds? And if I need to level up, how many seconds should I take away for each 100 m?
I am currently targeting my 1500 m speed in these few months, however eventually I will need to race for 5 km a few months later, and 15 km next year, and will need to modify the workout for that? Does anyone have any hints or should I return to traditional training by then? I want to build up my speed first, then endurance second, because I can swim for 5 - 7 km continuously without problem now, but at a very slow speed (around 2 hours for 5 km).
30x100 just sounds like the other variation of the T-3000 my coach made us do all through high school. Twice a month. One day it was a T-3000 and then 10-14 days later it was 30x100 on :10 rest trying to hold better on each 100 than your average for the T-3000. There is very little as a coach I wouldn't put my swimmers through, but I always promised my swimmers NO T-3000. F:censor:k that noise. Even with my love of distance, the only thing a T-3000 did for me was put me to sleep. And it was always easy to go faster than my average pace/100 on the 30x100 because my pace was always terrible becuase I stopped caring around the 13-1400 mark.
Sorry I digress, but all this talk of 30x100 was taking me back.
On another side note, I did do a 30x100 set often in college, but it was structured a lot differently:
3x100 @ 1:10 WHITE
3x100 @ 1:20 PINK
3x100 @ 1:30 RED
3x100 @ 1:40 BLUE-ish
18x100 @ 1:50 BEST AVG
Really the first 12 were for "priming the pump." It was the 18x100 best average that was the meat of the set.
30x100 just sounds like the other variation of the T-3000 my coach made us do all through high school. Twice a month. One day it was a T-3000 and then 10-14 days later it was 30x100 on :10 rest trying to hold better on each 100 than your average for the T-3000. There is very little as a coach I wouldn't put my swimmers through, but I always promised my swimmers NO T-3000. F:censor:k that noise. Even with my love of distance, the only thing a T-3000 did for me was put me to sleep. And it was always easy to go faster than my average pace/100 on the 30x100 because my pace was always terrible becuase I stopped caring around the 13-1400 mark.
Sorry I digress, but all this talk of 30x100 was taking me back.
On another side note, I did do a 30x100 set often in college, but it was structured a lot differently:
3x100 @ 1:10 WHITE
3x100 @ 1:20 PINK
3x100 @ 1:30 RED
3x100 @ 1:40 BLUE-ish
18x100 @ 1:50 BEST AVG
Really the first 12 were for "priming the pump." It was the 18x100 best average that was the meat of the set.
