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
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. 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.
