Wanna do 100IM Tips gladly accepted please.

Another workout thought is to do every 4th lap (the last 25 of the 100, should I say length?) stroke, going in IM order during those really long warmups you are doing. Since your goal of working up to a 1650 doesn't really help a 100 IM, you might as well get some stroke practice out of it. This is a good point, Rich. I know you are doing the 1650 "crawl" (a word which make my skin crawl) as part of your cyber training, but it has nothing to do with the 100 IM. Better to do the long warmup that AquaFeisty suggested. Too many goals = mush. Ande and others say you need to be somewhat event focused during a given season, especially with Colonies Zones only two months away, which is still a lot of time. At least that's my current theory. (FYI, I think the 100 IM is right before the 200 ***. If you do both, seed yourself very slow in the 100 IM and fast in the 200 *** to give yourself more rest and stay in the warm down pool in between events. Then you get a big rest before the 50 *** later that day. No comments on sandbagging please. This is sensible.) As for that 100 IM interval you were asking about, I'm not sure. 3:00 sounds a little generous knowing some of your times. Do a time trial, report back and then we can suggest appropriate training intervals. You may want to have a harder interval this month and get more rest as Zones draws closer. I'm so proud of you, SwimStud, for trying such a great event. See, everyone here loves it, even those who profess not to be good at it. It's just plain fun.

Evil One, No one cares about your missed "3 inches". You'll have to explain that to Mrs. Smith. As for my shoulders....... I swam 2 lengths of backstroke Sunday for the first time in 2 months. No pain. Today I'll do 3. Fortress...... get your "good" and "evil" smiths straightened out. John Smith

Note, the beauty of the 100IM is that breastrokers don't have as much time to catch up given the actual number of strokes taken after the pull out.... and note, breastrokers CAN be beaten on pull-outs by non breastrokers. posted by Evil/GoodSmith This was the exact point I was trying to make as well. You can almost fake your way through about 10 yards of actual breaststroke if you get a long enough underwater pullout on the back to *** turn. I never could do a good decent tight in out turn between back and *** though....I always lose time on that one......I like the nuclear attack 4 x 25 mentality though.....It may be my imagination, but I don't seem to die as much in a 100 IM all out sprint compared to say a 100 free all out sprint?....Maybe its because changing strokes each 25 means you are working different muscle groups each 25 and so you feel a little fresher going into the last 25 of a 100 IM than a 100 Free (when both are all out sprints)....just a thought? Newmastersswimmer

Paul, .....and for cripes sakes get rid of that photo of you doing breastroke. It's disrespectful toward breastrokers. It's like taking a photo of me in a church. John

Rich I am offended and will be reporting you to the mods ... :rofl: :rofl: :rofl: :rofl: New strategy...let FlyQueen win...and roll over myself... :rofl: :rofl: :rofl: :rofl:

Note, the beauty of the 100IM is that breastrokers don't have as much time to catch up given the actual number of strokes taken after the pull out.... and note, breastrokers CAN be beaten on pull-outs by non breastrokers. posted by Evil/GoodSmith This was the exact point I was trying to make as well. You can almost fake your way through about 10 yards of actual breaststroke if you get a long enough underwater pullout on the back to *** turn. I never could do a good decent tight in out turn between back and *** though....I always lose time on that one......I like the nuclear attack 4 x 25 mentality though.....It may be my imagination, but I don't seem to die as much in a 100 IM all out sprint compared to say a 100 free all out sprint?....Maybe its because changing strokes each 25 means you are working different muscle groups each 25 and so you feel a little fresher going into the last 25 of a 100 IM than a 100 Free (when both are all out sprints)....just a thought? Newmastersswimmer You get a nap on 25 of back, of course you're rested! What sort of interval should I set up for this whatever my time is plus 20 then work it down?

You know, you start a thread for helpful advice....now I'm going to have to sift through all this inanity to get to the meat of my IM... ...you don't see me doing this to your threads!!! :joker: :joker: :joker: :joker: :joker:

IM with Kaitlin Sandeno and Erik Vendt...a DVD by GoSwim.TV. I am not an IM'er so I use it for tuning my *** and free but I suspect you could benefit from it's intended purpose, IM's.

As for that 100 IM interval you were asking about, I'm not sure. 3:00 sounds a little generous knowing some of your times. Do a time trial, report back and then we can suggest appropriate training intervals. You may want to have a harder interval this month and get more rest as Zones draws closer. I agree with this although at first 3:00 might be needed. I've been known to do this interval but usually when doing IM's at 90-95% of race pace. Generally I go on 2:00 when I'm alternating with free (oops, crawl).

You'll probably get tips from people a lot more knowledgeable than me, but here are my favorite sprint IM sets: 8x125 IM rotate the 50 through each stroke (so on the first one do 50 fly-25bk-25br-25fr, 2nd one is 25 fly-50bk-25br-25fr, get it?) 12x75 continuous IM (#1 is fl-bk-br, #2 is fr-fl-bk, #3 is br-fr-fl, #4 is bk-br-fr and then you're back to #1) Also, when swimming by myself, instead of a freestyle warmup, I like to do either a 400 or 800 reverse IM (start with free) kick-drill by 25. Good luck!