So since this was orginally a 100 set, just double the number of 100s per section?
So for a high 51 100y sprinter would this sound reasonable? I can cruise 1:20 SCM 100 repeats for 6-8 reps without much trouble.
SCY
6x100 free on 1:30. Interval should give about 15 seconds rest. Assuming about a 1:15 repeat.
rest one minute
8x100 free on 1:40 - should give about 30 seconds rest assuming somewhere in the 1:08-1:12 repeat range
one minute rest
10x100 free on 2:00 - should give about 55 sec rest assuming sub 1:05 repeats.
Whoo that looks like fun. Well, it looks like it will hurt, which might be fun. Man, the more I look at that, the more I wonder if I can do it. Guess I'll find out tomorrow.
Actually, It was given as 3x100 on 1:10, 4x100 on 1:20, 5x100 on 1:30. The point is only just to make the first three. The rest you are trying to improve on the technique and stroke (and less brute force) to maintain the speed with more rest. The last one of the 5 can really be a struggle. This is a sprint set. If you double it, you are only working on a pace for long events. It was meant to be preceded by a set of 10x50 on :45 to establish a comfortable pace. Each 100 is a new swim to improve on the last.
If you are a 51 swimmer, you should be able to do 1:03-1:05 for the first three. the next four, keep it at 1:05, the last five start at 1:06 and descend to 1:02 or better.
It is very difficult to convince coaches and many swimmers that this ascending rest interval will create speed, when everyone wants to subtract rest as you get more tired. It works.
Another one that has been around forever is the broken 200 set. We have done them in this manner:
3-4x 200s broken at the 50 with 10 seconds rest, all out.
If you do this set right, it will hurt.
We normally go these on either four or five minutes depending upon how kind the coach feels. You leave on the top and when you come in, subtract 30 seconds to get your time.
Simple, but not easy ;-)
Oh, be sure you warm up a lot before attempting this set.
It is way easier to leave at the bottom and take a direct reading at the end, while you are gasping for air. I have done many broken 200s just like this set, also in butterfly, and the last thing you want to do when finished is some math. After a while you get to know the intermediate readings and get pumped up for the last 50 if you are going fast.
