I was just wondering what interval you all swim your 100s on in practice? I certainly understand the correlation between the 100 pace you set for yourself in practice and your times at meets...so...are we swimming fast enough in practice to meet our goals? What time would you ideally like to be able to hold on repeat 100s?
I can do 100s on 1:20 for ever and a day.
but as soon as I go down to 1:15 I'm huffing and puffing and barely making it...(I can probably make just about 10 at that pace at the moment on a REALLY good day) but...my ideal goals for repeat 100s are as follows:
20x100 @ 1:15 (currently can hold 1:06s if they are on 1:20)
10x100@ 1:10 (Currently can hold 1:03-4s if they are on 1:15)
5x100 @ 1:05-just make them (5:25 500free)
(Currently can hold 1:02s if they are on 1:15)
So thats what I am gonna work towards this upcoming year--i figure with the new year right around the corner...why not make some goals!?
How about you?!
I'm always happy to get intervals between 1:15-1:25 cause I know those are cruisers. Below 1:15 is uncomfortable and over 1:25 is generally a hard speed set. We never seem to get sets of 5, always 10 or 12, and the unfortunate set of 15 two weeks ago.
In an especially grizzly set last year the coach divided us up. Half the team did 10 X 100s @ 2:30 all-out while the other half did 20 X 100 on 1:15. Both options blew.
dang ... should I be shooting for these times at 50 years old?
Or at 54 with no competitive age group/high school/college swimming in a previous life?
It's funny the turns life takes. But that's a subject for another post.
Skip
dang,
should I be shooting for these times at 50 years old?
A tight interval on 100 yard repeats is usually somewhere around your best time plus 15 seconds.
Again that's tight...and it takes time to get into that zone where you can make the repeats for 10 or more.
If you're just getting back...try a work interval 20 to 30 seconds slower than your race time...and see how it goes.
Quicksilver
A tight interval on 100 yard repeats is usually somewhere around your best time plus 15 seconds.
Again that's tight...and it takes time to get into that zone where you can make the repeats for 10 or more.
My all out 100 is 60 sec. But for 10x100 I can only hold a 1:40 send off and come in at 1:30.
I would love to "tighten" it up this year.
we are probably stuck in a routine
never swam much competitively and we have no real coach
just what we read on the net...
about 8 of us get together at noon and mix up the workout
depending on who shows up. we try to get in about 2000 yds
and try to have fun doing it. all of us kind of picked up swimming
in our 30's and 40's
last year when I turned 50 we did 50 50's on the 50sec
the 1st 10 were the hardest
now we have done 10 100's on the 1:30 coming in about 1:20-1:23
and that is pretty tough that is the tighest interval we have tried
from time to time we will do 6 50's on the 45sec and try to push it up to 10-12 reps if we are cooking!
seeing as we are all different abilities we mainly just mix it up and make the interval long enough so everyone can swim together. 50's 100's 150's 200's 500's 1000's different days different sets. we just try to get some aerobic in and have fun! ***every day M-Fri 12-1pm
....but we do it!
On a good day, or with a draft or with paddles, I could do 5x100 on 1:05. Hundreds on 1:10 I could do for quite a while. Often my workouts are based on a 1:10/100 pace for freestyle. I'd like to be able to do 5x100 on 1:05 and hold 1:00. Right now, if I could make it, it would be pretty much touch-and-go.
Morgan,
I'm a bit out of shape, but last year, I think we did something where we got down to 5 on 1:05. it was rough, and I think the last two was more like a 200 on 2:15... ouch.
but for now, I think 115s would be quite challenging, but still doable.
hope all is going well with you!!
-jeff
Quicksilver
I would love to "tighten" it up this year.
Try going a set of 100's like this...
1 on 1:40
1 on 1:35
1 on 1:30
Repeat 4 times.
The 100's on 1:40 will feel very easy after a while.
The 100's on 1:30 might be touch and go..but that's the way to break out of your comfort zone.
After a couple of weeks...try that set and tweak it by 5 seconds on each interval.
We have a few guys in their 40's and 50's on our club who share your 100 time...and they were able to the breakthrough into the harder interval.
Do anything and everything to swim with economy (low resistance)...tighter streamlines off the walls...good technique...and the changes will come.
