If it is a ladder,
100 1:45
200 3:30
300 5:15
400 7:00
500 8:45
400 7:00
300 5:15
200 3:30
100
It's basically 1:45/100. I make 10 x 100 on 1:45 and get about 10 secs rest by the last rep. I wrote it out with cumulative send times so I don't have to do the math at the wall and again at a 1:50 int in case I needed longer ints and that way would have had a quick cheat guide. I thought it was a good start point since I've not done a ladder etc. Or should I do something more than equal amount of times per 100. Thoughts, goals to work towards--descends etc.
Just remember I am not an ex age grouper or college jock, I'm just an old grumpy lap swimmer!
Thanks
Rich
Former Member
That is a 2500 yd. set. I'd start with the intervals as you wrote them. Your fatigue will increase as the set builds because of the increasing distance (200 @ 3:30 is more tiring than 2x100@1:45).
If the second half isn't hard to make as is, consider taking 5 secs out of each as suggested.
This is a good set for pace work, definitely drives that home. To spice it up we drop :05/100 after the first 100, so in your case the 200s would be at 3:20, 300s at 4:45, etc. That tends to keep your rest interval consistent.
Either that or keep your intervals but do your second 4,3,2,1 faster than you first time. And, always negative split each distance.
This is a good set for pace work, definitely drives that home. To spice it up we drop :05/100 after the first 100, so in your case the 200s would be at 3:20, 300s at 4:45, etc.
Either that or keep your intervals but do your second 4,3,2,1 faster than you first time. And, always negative split each distance.
So I guess that -5 secs kind of keeps your rest interval the same? Whereas if I manage to hold a 1:35/100 pace...I'm getting almost a minute by the end.
Pooltime got disrupted last night so I couldn't try it out. I'll try it with a -5 secs and write it up with a flat interval too, just incase it's a bit tough for the first time out. Thanks for input.
Made it through. It was too easy at the start and I had a count error and a stopwatch malfucntion to contend with so I don't know exactly what happened at the end but I got through it in about the alloted amount of time.
Made it through. It was too easy at the start and I had a count error and a stopwatch malfucntion to contend with so I don't know exactly what happened at the end but I got through it in about the alloted amount of time.
Right on! :weightlifter:
