Formula for Energy points in yards = (91.44/t)^3*t assuming 100 yard repeats. Energy points is just physics energy with a bunch of variables thrown out that become constants when looked at for an individual swimmer.
Examples of the points idea, and the points idea really is an idea meant to compete with GTD not Skiba or other training models. But maybe it is valid to use in calculating base for Solar :)
Here is an example of 1 workout, with variations of the main set.
Assume that the workout includes 1500 yards of warm up, cool down, drill, kick, etc, that would be done on the same intervals at the same effort no matter what. So the only variable is the main set, and I am assuming the main set is going to last about 20 minutes. I am trying to make the best use of my workout time by maximizing how much energy I use during that time.
All these would require the same energy, but the yardage is significantly different.
Main Set option 1 (this would be typical short rest):
- 15x100 on 1:20 holding 1:15s
- 2039 points or 15*(91.44/75)^3*75
Main Set option 2 (this would be 1:1 work:rest):
- 10x100 on 2:00 holding 1:01s
- 2055 points or 10*(91.44/61)^3*61
- 33% less volume same points
Main Set option 3 (impossible)
- 5x100 on 4:00 holding :43s
- 2067 points or 5*(91.44/43)^3*43
- 66% decrease in volume is too much to over come by swimming faster
Taking more rest to do faster work wouldn't hurt using this model in place of a GTD model. Aka, collecting points instead of yardage.
The similarity of energy needs between sets 1 and 2 justifies using speed work as an acceptable alternative to typical short rest sets even if the goal is weight loss.
The 3rd option is considered impossible if Main Set 1 is a typical set.
Here is the look up table:
Yards time Meters
305 *50* 400
293 *51* 384
282 *52* 369
272 *53* 355
262 *54* 342
252 *55* 330
243 *56* 318
235 *57* 307
227 *58* 297
219 *59* 287
212 *60* 277
205 *61* 268
198 *62* 260
192 *63* 251
186 *64* 244
180 *65* 236
175 *66* 229
170 *67* 222
165 *68* 216
160 *69* 210
156 *70* 204
151 *71* 198
147 *72* 192
143 *73* 187
139 *74* 182
135 *75* 177
132 *76* 173
128 *77* 168
125 *78* 164
122 *79* 160
119 *80* 156
116 *81* 152
113 *82* 148
110 *83* 145
108 *84* 141
105 *85* 138
103 *86* 135
101 *87* 132
98 *88* 129
96 *89* 126
94 *90* 123
Formula for Energy points in yards = (91.44/t)^3*t assuming 100 yard repeats. Energy points is just physics energy with a bunch of variables thrown out that become constants when looked at for an individual swimmer.
Examples of the points idea, and the points idea really is an idea meant to compete with GTD not Skiba or other training models. But maybe it is valid to use in calculating base for Solar :)
Here is an example of 1 workout, with variations of the main set.
Assume that the workout includes 1500 yards of warm up, cool down, drill, kick, etc, that would be done on the same intervals at the same effort no matter what. So the only variable is the main set, and I am assuming the main set is going to last about 20 minutes. I am trying to make the best use of my workout time by maximizing how much energy I use during that time.
All these would require the same energy, but the yardage is significantly different.
Main Set option 1 (this would be typical short rest):
- 15x100 on 1:20 holding 1:15s
- 2039 points or 15*(91.44/75)^3*75
Main Set option 2 (this would be 1:1 work:rest):
- 10x100 on 2:00 holding 1:01s
- 2055 points or 10*(91.44/61)^3*61
- 33% less volume same points
Main Set option 3 (impossible)
- 5x100 on 4:00 holding :43s
- 2067 points or 5*(91.44/43)^3*43
- 66% decrease in volume is too much to over come by swimming faster
Taking more rest to do faster work wouldn't hurt using this model in place of a GTD model. Aka, collecting points instead of yardage.
The similarity of energy needs between sets 1 and 2 justifies using speed work as an acceptable alternative to typical short rest sets even if the goal is weight loss.
The 3rd option is considered impossible if Main Set 1 is a typical set.
Here is the look up table:
Yards time Meters
305 *50* 400
293 *51* 384
282 *52* 369
272 *53* 355
262 *54* 342
252 *55* 330
243 *56* 318
235 *57* 307
227 *58* 297
219 *59* 287
212 *60* 277
205 *61* 268
198 *62* 260
192 *63* 251
186 *64* 244
180 *65* 236
175 *66* 229
170 *67* 222
165 *68* 216
160 *69* 210
156 *70* 204
151 *71* 198
147 *72* 192
143 *73* 187
139 *74* 182
135 *75* 177
132 *76* 173
128 *77* 168
125 *78* 164
122 *79* 160
119 *80* 156
116 *81* 152
113 *82* 148
110 *83* 145
108 *84* 141
105 *85* 138
103 *86* 135
101 *87* 132
98 *88* 129
96 *89* 126
94 *90* 123
