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
Parents
Former Member
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.
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.
