This week’s Tuesday night swim workout was lots of fun! After a solid 1000m warm-up I gave swimmers a main-set of 12 x 100. Sounds simple, right? But wait…
Swimmers were told that they had to go faster each 100. To modulate one’s speed ever so slightly on their own would be tough but I had them use their tempo trainers set in Mode 1, pace per 25m and told them to “stay on the beep”. To ensure they swam faster each 100, they adjusted their tempo trainers “down” by .25 of a second after each 100m. This translated to their 100m pace getting faster by 1 second with each successive 100. For a swimmer with a 2:00/100 CSS pace, their beeper settings would have looked like this:
2:00 per 100 CSS = 30.0 per 25m (CSS pace is the average 100m pace the swimmer can hold for a continuous 1500m swim)
#1 CSS + 4 sec = 31.0 (2:00+4= 2:04 2:04/4 = 31:0 per 25)
#2 CSS + 3 sec = 30.75
#3 CSS + 2 sec = 30.50
#4 CSS + 1 sec = 30.25
#5 CSS = 30.0
#6 CSS – 1 sec = 29.75 (1:59 100m) Half way point
#7 CSS – 2 sec = 29.50
#8 CSS -3 sec = 29.25
#9 CSS -4 sec = 29.00
#10 CSS – 5 sec = 28.75
#11 CSS – 6 sec = 28.50
#12 CSS -7 sec = 28.25 (1:53 100m)
So this swimmer swam 100 #1 in 2:04 and 100 #12 in 1:53 IF they were able to stay on the tempo trainer beeps. Swimmers were encouraged to adjust their beepers as quickly as possible after each 100 and that was the only rest they were given.
It worked out last night that swimmers were able to pair up for this set with a leader having the beeper and making the adjustments and the follower keeper track of 100s and making sure the beeper was adjusted properly. It looked like this:
Everyone in the pool was successful last night and comments were that this set was challenging but fun. If the final few 100s leave you looking for a puke pail, your CSS time is likely accurate. If you finish this set thinking you have a few more faster 100s in you then consider adjusting your base CSS time a little bit faster.
Credit to Swim Smooth Founder Paul Newsome for this fantastic swim. Give it a try!