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?!
In order to improve I think you have to vary your intervals.
Short rest intervals are good for some practices, but you need to do some intervals with longer rest, holding a faster pace. Gradually you will be able to swim the faster pace with shorter rest.
For example, if you swim 15 x 100 on 1:30 maintaining 1:20, you should try 5 x 100 on 1:40 keeping your swim time under 1:20. When you can keep your repeats under 1:20 for 10-15 100s, shorten the interval. It's amazing how much progress you can make in a few months.
In order to improve I think you have to vary your intervals.
Short rest intervals are good for some practices, but you need to do some intervals with longer rest, holding a faster pace. Gradually you will be able to swim the faster pace with shorter rest.
For example, if you swim 15 x 100 on 1:30 maintaining 1:20, you should try 5 x 100 on 1:40 keeping your swim time under 1:20. When you can keep your repeats under 1:20 for 10-15 100s, shorten the interval. It's amazing how much progress you can make in a few months.
