Setting our pace

RE: Setting our pace

Former Member — Sat, 05 Jan 2008 14:30:26 GMT

Perfect situation, though, Morgan - think about it... you'll probably be swimming lifetime bests in EVERY meet you swim as the year progresses. How many college athletes can say that about their senior season? FYI, my 500 strategery: first 100 - fast, taking advantage of the speed off the dive 101-200 - maintain 201-300 - build a bit 301-400 - start to turn on the jets, adding kick and continuing to build to near 100% effort 401-500 - 110% effort since you've been a sprinter, this shouldn't be too hard, but don't forget to kick! I win it on my kick...while so many distant swimmers come off their walls like logs...I work every turn and thats where I get my leg up. Thanks for the suggestions:-)

RE: Setting our pace

Former Member — Fri, 04 Jan 2008 12:15:50 GMT

Yes, you're obviously a distance swimmer since you can only maintain a 1:10 pace on 200s, but a 1:05 pace on 300s! :) I'm glad the world figured this out now...in my last 6 weeks of college swimming. when I have never swam the 1650 or the 1000 for that matter, and have only swam the 500 twice.

RE: Setting our pace

Muppet — Fri, 04 Jan 2008 04:52:41 GMT

I'm glad the world figured this out now...in my last 6 weeks of college swimming. when I have never swam the 1650 or the 1000 for that matter, and have only swam the 500 twice. Perfect situation, though, Morgan - think about it... you'll probably be swimming lifetime bests in EVERY meet you swim as the year progresses. How many college athletes can say that about their senior season? FYI, my 500 strategery: first 100 - fast, taking advantage of the speed off the dive 101-200 - maintain 201-300 - build a bit 301-400 - start to turn on the jets, adding kick and continuing to build to near 100% effort 401-500 - 110% effort since you've been a sprinter, this shouldn't be too hard, but don't forget to kick!

RE: Setting our pace

knelson — Fri, 04 Jan 2008 01:23:46 GMT

I really excel at maintaining my paces, and finishing long swims fast (negative splitting).. ...I can easily swim a set of a couple 200s holding 220s and going on 225 or 230, and a set of 300s I have been doing on 330 and coming in on the 315 or faster. Yes, you're obviously a distance swimmer since you can only maintain a 1:10 pace on 200s, but a 1:05 pace on 300s! :)

RE: Setting our pace

Former Member — Thu, 03 Jan 2008 11:47:38 GMT

I am realizing over this winter training--since we've been doing more long stuff since I am being converted into a distance swimmer apparently, that I probably always was a more distancey time swimmer, because while I do have fairly good times for a sprinter in the 50-200, I really excel at maintaining my paces, and finishing long swims fast (negative splitting).. While I can do 7-10x100 @115 now (the first 5 I can get like 5 seconds rest, the last couple are more of a touch and go kinda thing--1:17 is probably my ideal pace at the moment but thats very hard on the mind to think of the intervals) when I do 200s and 300s my times are on the 110 or 115 interval and I always have plenty of rest...I can easily swim a set of a couple 200s holding 220s and going on 225 or 230, and a set of 300s I have been doing on 330 and coming in on the 315 or faster... I just naturally like to build sets, even in my 100s I build without even thinking about it...imagine how fast I could hold 100s if I would kick for the first 50 haha.

RE: Setting our pace

Betsy — Thu, 03 Jan 2008 10:28:45 GMT

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.

RE: Setting our pace

Former Member — Thu, 03 Jan 2008 08:13:39 GMT

I hold everything on a 1:10 base, seems to work for me. So, basically if I do lets say 5x300's they are on 3:30 and normally just hold between 3:10-3:15 at a nice cruise speed. 15 seconds seems like and eternity at times and to much rest, usually I like the 5-10 seconds of rest between intervals. greg

RE: Setting our pace

Rob Copeland — Thu, 03 Jan 2008 03:11:10 GMT

Our 100x100s (yds) is this Sat, it will be interesting to see what kind of intervals we're given (still haven't decided if I'll do it, depends how I feel when I wake up Sat morn).We are doing our 100 100’s tomorrow. The plan is to have one group do: 1) 6 on 1:40 2) 6 on 1:35 3) 6 on 1:30 4) 6 on 1:25 5) 1 on 2:00 or 3:00 (extra minute if potty break needed) Repeat 1-5 4 times. Group 2: 6 on 1:35 6 on 1:30 6 on 1:25 6 on 1:20 1 on 2:00 or 3:00 The swimmers can mix and match kick pull and stroke as we go. Note – by doing these in groups of 6, each group always starts on the top or the bottom making it easier to keep track.

RE: Setting our pace

aztimm — Thu, 03 Jan 2008 03:04:09 GMT

To me, "barely making," an interval is less than 3 seconds rest. My lane regularly gets intervals of 100s on 1:30, 1:25, sometimes 1:20. Occasionally we'll get them on 1:15....on a good day, I'll, "barely make," a 1:15 interval (touch + turn). On the extremely rare VERY GOOD DAY, I can do maybe 3 to 5x100 @ 1:10 (when the stars are in perfect alignment, I've had the perfect amount of rest, etc). Its been a while since I've timed a fast 100, but I did a 1:03 during a practice once last year. On an off day, I usually won't even make the 1:20 interval, unless I put on some toys, which I try to avoid. Our 100x100s (yds) is this Sat, it will be interesting to see what kind of intervals we're given (still haven't decided if I'll do it, depends how I feel when I wake up Sat morn).

RE: Setting our pace

Muppet — Tue, 01 Jan 2008 07:12:06 GMT

way to go Morgan!:cheerleader::weightlifter:

RE: Setting our pace

Former Member — Mon, 31 Dec 2007 16:52:17 GMT

Well here's an update for you all: I opted out of going to Florida with my team for our winter training trip--needed some time away from the regular coach and boy am I glad I did! We have this amazing coach--that we met for the first time when we got back here on the 27th for our first practice. We have been doing amazing workouts (harder, faster, longer) than anything we've done before. It's an amazing feeling to swim for 5 days like this a see and feel the differences in my conditioning and watch my times shave down. I did 21x100s on 1:15 this morning. Which was one of my goals. Granted...I barely made them--less than 5 seconds rest on each one by the end...but it was at the end of practice...so I am pretty dang happy with that. I also did 10x200s this morning holding 2:20s which is a big step up for me as well. ((I am NOT a practice swimmer) (and even more so since there is no competition--there are only 3 of us here training and i've been doing my sets on different intervals than the other two who are a tad slower)

RE: Setting our pace

rtodd — Sat, 08 Dec 2007 11:57:28 GMT

Try going a set of 100's like this... 1 on 1:40 1 on 1:35 1 on 1:30 Repeat 4 times. I will try that. It sounds like a good idea.

RE: Setting our pace

ourswimmer — Sat, 08 Dec 2007 03:05:01 GMT

I don't think I get your premise. 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) When you do 100y repeats on a 1:15 interval are you "barely making it," or are you "holding 1:03-4s" and thus getting more than ten seconds' rest on each one? To me, "barely making it" is what I do at a 1:15/100y pace: I bring each one in around 1:12. I can do that on a good workout day for 1000y, maybe 2000y, and I usually race the 1650 at about a 1:12 pace. (To bring down my 1650 time between now and May, I will work both on increasing the overall amount of work I can do in practice at a 1:15/100y pace and also, especially next year, on swimming more on longer intervals but with higher effort.) If you want to improve the duration for which you can work right at your aerobic threshhold (which you would if your goal were a fast 500/1000/1650), and if you can do 10 x 100y on 1:15 holding under 1:05, then it's probably time to tighten up your interval to 1:10, or to dial back the swimming just a notch so that you can make 1:15 for 20 reps. If you can do 20 x 100y on 1:20 holding 1:06, there is no way you can't make 20 x 100y on 1:15; you just don't know how yet. Maybe try pacing with a teammate?

RE: Setting our pace

Former Member — Fri, 07 Dec 2007 14:44:04 GMT

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.

RE: Setting our pace

Muppet — Fri, 07 Dec 2007 12:45:59 GMT

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

RE: Setting our pace

knelson — Fri, 07 Dec 2007 12:07:25 GMT

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.

RE: Setting our pace

Former Member — Fri, 07 Dec 2007 11:02:46 GMT

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!

RE: Setting our pace

rtodd — Fri, 07 Dec 2007 07:51:58 GMT

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.

RE: Setting our pace

Former Member — Fri, 07 Dec 2007 07:16:33 GMT

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.

RE: Setting our pace

Former Member — Fri, 07 Dec 2007 07:00:03 GMT

dang, how old are you swimmers? should I be shooting for these times at 50 years old? :o

RE: Setting our pace

Former Member — Fri, 07 Dec 2007 06:40:51 GMT

I seem to be able to maintain a 1:10 - 1:15 pace on 1:25 - 1:30 interval.

RE: Setting our pace

smontanaro — Fri, 07 Dec 2007 02:22:39 GMT

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

RE: Setting our pace

aquageek — Fri, 07 Dec 2007 01:21:30 GMT

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.