After each swim the coach writes down your times and you can get them from the coach after workout. The coach also yells the times out so as you are swimming into the wall you know how you are doing. This set sounds harder than it is and many Master Swim Teams do this set on a monthly basis. It’s a great training tool for those who plan on competing this year at IGLA and for those who are just swimming to keep in shape. The faster you go the more calories you are burning!
Personally I have mixed feelings about the ten 100’s. When I wake up at 5am the first Monday of the month I just want to stay under the covers but as soon as I’m done with the set I’m always amazed at my swimming. I’ve had some great months with this set and some months that I just wanted to give up. I’m sure as you are reading this you are thinking of skipping next Monday but I’m letting you know that you should come and give it a try. For those who have been doing think about switching up your lane order for a change. Those people who are always going second this is your chance to ask to go first and show us what you got.
Finally about a year ago another team posted the following about the Ten 100’s Set:
The Ten 100's Challenge
So the other week I mentioned how during swim practice we are doing “Breakthrough Sets” each month starting with a set of ten 100’s on 2:00. Ideally you are to sprint each one and get your average time on all ten 100’s and then next month improve from that and so on and so on. So we did it and I did pretty well my times were 1:04 / 1:03 / 1:03 / 1:02 / 1:01 / 1:01 / 1:01 / 1:01 / 1:01 / 1:02 so an average of about 1.019. Not to shabby. I only mention this as I got an email from another team I practiced with once who is doing the same sort of set and sent out this little tid bit in an email:
BELL SHAPE CURVE OF SWIMMING
How about a politically incorrect "bell shape curve". How good a swimmer are you? xxxx has about 1,000 swimmers and this is a break down of where I think they fit. (* These are yard times. For meter conversions add 10% if you have lousy turns and 12% if you have good flip turns).
10 x 100 Yards in a short course pool
0 swimmers @ 1:00
10 swimmers @ 1:05 top 10
20 swimmers @ 1:10 top 30 / 1000
40 swimmers @ 1:15 top 70 / 1000
80 swimmers @ 1:20 top 150 / 1000
100 swimmers @ 1:25 top 250 / 1000
150 swimmers @ 1:30 top 400 / 1000
150 swimmers @ 1:35
150 swimmers @ 1:40
150 swimmers @ 1:45
100 swimmers @ 1:50
80 swimmers @ 1:55
70 swimmers @ 2:00
Many will be discouraged with these statistics. I think you should realize how good our xxx swimmers are. Even to swim 10 x 100 on 2 minutes is quite an accomplishment and would put you in the middle of the pack of most triathlons. Most triathlons do not have coach potatoes. They are vigorous people intent on their health and fitness.
Anyone in the 1:20s and above most likely had a competitive swim background. The reason I put this out there is to get swimmers a sense of accomplishment and to help you in goal setting. You want to keep an eye on the clock and an eye on your times for the main goal: staying in the water and enjoying a little effort at being healthy.
With all that said you can see how important these check sets can be in your training. After next Monday’s swim we will crunch some numbers and make our own Bell Curve for the blog. So next Monday we will see all of you in the water pushing yourself and pushing our Bell Curve.
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