Just curious,
If a person can swim a 10 x 100 meter free set on the 1:35, would you condier that to be slow, medium, fast? Where would that person be in your workout group? Medium, Medium fast lane?
That's swum with no fins, no pull buoy.
Wiht so many swimmers coming in with so many diverse backgrounds of training, competition, success, it will be interesting to see the interpretations.
Thanks,
Rob
Parents
Former Member
Is there some kind of methodology (or could someone suggest won) to rate the difficulty of a set based on your race time? My 50y free time is 25 so what would make up a fast, medium, and slow interval.
As Pwolfe said - the 50y race time is not very useful to design different kinds of swim sets.
The timed 30 minute swim (T30 test) as he described should establish your aerobic threshold. If you swim 2000 yds in 30 minutes that means your 100 yd average time is 1:30. Add 5 seconds and you have a typical aerobic set like 10x100 or 15x100 on 1:35. Because this set is not 30 minutes you should have to work hard but still have between 5-10 secs rest.
Other variations are the T2000 timed swim. Swim 2000 yds/meters best effort and record the time. Calculate the average time per 100. I did a T2000 in June of this year and my average per 100 was 1:37 per 100 meters. This summer I swam most 100s LCM on 1:40 or 1:45.
Change the set to 5x100 on 5 secs LESS and it changes from an aerobic set to a VO2max set. You should do some active rest, then repeat.
Is there some kind of methodology (or could someone suggest won) to rate the difficulty of a set based on your race time? My 50y free time is 25 so what would make up a fast, medium, and slow interval.
As Pwolfe said - the 50y race time is not very useful to design different kinds of swim sets.
The timed 30 minute swim (T30 test) as he described should establish your aerobic threshold. If you swim 2000 yds in 30 minutes that means your 100 yd average time is 1:30. Add 5 seconds and you have a typical aerobic set like 10x100 or 15x100 on 1:35. Because this set is not 30 minutes you should have to work hard but still have between 5-10 secs rest.
Other variations are the T2000 timed swim. Swim 2000 yds/meters best effort and record the time. Calculate the average time per 100. I did a T2000 in June of this year and my average per 100 was 1:37 per 100 meters. This summer I swam most 100s LCM on 1:40 or 1:45.
Change the set to 5x100 on 5 secs LESS and it changes from an aerobic set to a VO2max set. You should do some active rest, then repeat.
