Ok so I do the following staple 10x100 in practices BUT I do it different ways...because people say that it is good to do BUT I don't know exactly the purpose behind the set
SO I do 10x 100 3 different ways the 1st one is to do them all on 2:00 and hold between 1:20-25. the 2nd way to do it is 10x100 on 1:30 again holding 1:20-25. the final way that I do the set is 4x100 on 1:30 3x100 on 1:40, 2x100 on 1:50, and 1x100 on 2min and I can usually hold 1:18- 1:20's
SO I know that all 3 ways are good for you but the mystery is WHY? I am a distance swimmer and focus on the 500/1000/mile.
THANKS:D
(sorry, a bit rambly here...)
Think of a 10x100 set as a broken 1000. Whatever amount of rest you take I suspect the times for your 100s should be as fast as or slightly faster than your goal pace for the 1000. Over time you should probably shorten up the base times. I can't guess what different training effects are provided by the three ways of swimming the set which you described.
When we do repeats like this in practice our coaches often have the base time shorten during the set instead of lengthen as you described for your 4-3-2-1 version. Finally, it's not clear to me that the 10x100 on 2:00 is doing you much good. If you can hold 1:20-1:25 with a 1:30 base you should probably be swimming faster when you do a 2:00 base (you are, after all, getting a lot more rest).
All that said, let me toss out another set you might try. We did this the other night at practice. All 100s are done on 2:01. You start the first 100 on the :20 (if you're a plodder like me) or on :30 (if you're faster). You aim to always finish on the :00. The goal is to swim as many 100s as you can without missing that finishing reading of :00. So, I swam 100s of 1:40, 1:39, 1:38, etc while getting 20, 21, 22, etc seconds of rest. I managed 19 last week before I got a cramp and missed the finish time. I think I could maybe have done a couple more if not for that. I should perhaps have started on the :25 instead of the :20 as well.
Skip Montanaro
The only difference between the first set and second set is that you're cheating yourself on the first. You're swimming the same time as the second set but with more rest.
Instead, try 6 x 50 on 6 minutes. Yes, 6 minutes! You could adapt it to 100's on 8+ minutes. These are all out and nothing is left in the tank on each swim. Every swim should be within a couple seconds or so of your best time. If you're not completely exhausted at the end of this set, you've loafed! It is VERY difficult. The emphasis is on speed while maintaining good technique. Stay long and strong.
When we do repeats like this in practice our coaches often have the base time shorten during the set instead of lengthen as you described for your 4-3-2-1 version.
Skip Montanaro
Skip's exactly right.
I think you're ready to challenge yourself more than you think you can!
Allen
try doing 15x100 thus:
5x100 on 1:30
5x100 on 1:25
5x100 on 1:20
continuous, no rest between each time change. if the interval is too tough, bump it up 5 sec. The last 5 should be minimal rest, maybe 2 to 3 seconds per 100. All should be swum holding roughly the same pace (say 1:18 in your case)
THANKS for all the good advice.
I tried it on the descending interval (5 on 1:30, 1:25 and 1:20) and I managed to hold 1:15!
I am going to try the descend by 1 sec set that you suggested and see where I fall off. I used to do the set of 100's on 6 min and I forgot all about that set and it will be interesting to see where I fall.
Thanks again for all the advice and the clarifications:wave:
