I need some workout advice. My goal is to get my 100 Free time under 1:00. Right now I am at about a 1:05. I only get 45 minutes in the water each day. I need some thoughts on what type of sets I should be doing. this morning I did 10 100's, 8 of them on the 1:25 and mixed in 2 on the 1:20.
Should I be doing sets where I try to hold 1:10's and under but take more rest in between or sets like I did this morning. Anyone with thoughts??
Thanks and Merry Christmas to all.
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Former Member
I think your post (and times) is interesting. I can swim 100 SCY free in 55.25. The best I can do in workout for repeat 100s is 12-15 x 100 @ 1:25. That set is "uncomfortable" for me.
But I am not as good a workout swimmer as some - but am a better racer than some.
If your 100 is a 1:05 - what is your 50 time? Also - how do those 100 races go? Are you gassed completely at the end? Do you split well? Are your turns good? Attention to details might improve your time 2 secs.
It sounds to me like you have enough aerobic capacity to beat 1:00.
I suggest 1-2 sets a week that are focused on lactate threshold.
Once a week do something like:
10 x 50 on 2:00 - absolute best effort on each one.
Variations could be:
5 x 100 on 4:00
or
1 x 100 on 4:00
2 x 50 on 2:00
4 x 25 on 1:00
I suggest doing at least a few sprints too - even every workout. I like sprints that are 25 sprint, 25 easy on 2:00. Do 4 of them - either before your main set or after.
I think your post (and times) is interesting. I can swim 100 SCY free in 55.25. The best I can do in workout for repeat 100s is 12-15 x 100 @ 1:25. That set is "uncomfortable" for me.
But I am not as good a workout swimmer as some - but am a better racer than some.
If your 100 is a 1:05 - what is your 50 time? Also - how do those 100 races go? Are you gassed completely at the end? Do you split well? Are your turns good? Attention to details might improve your time 2 secs.
It sounds to me like you have enough aerobic capacity to beat 1:00.
I suggest 1-2 sets a week that are focused on lactate threshold.
Once a week do something like:
10 x 50 on 2:00 - absolute best effort on each one.
Variations could be:
5 x 100 on 4:00
or
1 x 100 on 4:00
2 x 50 on 2:00
4 x 25 on 1:00
I suggest doing at least a few sprints too - even every workout. I like sprints that are 25 sprint, 25 easy on 2:00. Do 4 of them - either before your main set or after.
