Notes for this practice:
“P” is representative of the 100 pace that was established in the main set from the 2023/10/11 practice that we are going to use to individualize intervals for freestyle training.
What’s an interval? Rather than just taking rest between distances, intervals hold you accountable to the speed you need to maintain within the swim. The amount of rest you get is determined on your speed. Example: If the set is 5x100s Free R:20, it doesn’t matter if I do the 100s in 1:20, 1:40, or 3:00 – I’m still entitled to 20 seconds of rest. However, if the set is 5x100s Free on a 2:00 interval (notated as @2:00), my rest is calculated by subtracting my time (let’s say 1:40) from the interval (2:00), giving me 20 seconds rest. If I go slower (say 1:50), I will only get 10 seconds rest. On the other hand, if I go faster (say 1:10!), I will get lots of rest to compensate for my effort.
Example on how to figure out your interval for the set below:
Let’s say we were able to establish a pace of 1:40 per 100 across the 2023/10/11 workout (3×100, 3×200, 3×300).
There are now a few calculations we need to do to set up our intervals for the 75s below:
P+20 = 1:40 + 20 per 100 = 2:00 per 100 –> multiply by 75%, since we’re doing 75s and not 100s, gives us an interval of 1:30 per 75
P+10 = 1:40 + 10 per 100 = 1:50 per 100 –> x75% = 1:25 (we’ll round up to make the clock math easier) per 75
P+15 = 1:40 + 15 per 100 = 1:55 per 100 –> x75% = 1:30 (we got lucky because of our round up rule!) per 75
P+5 = 1:40 + 5 per 100 = 1:45 per 100 –> x75% = 1:20 per 75
Pace = 1:40 per 100 –> x75% = 1:15 per 75
Warm Up:
200 Swim
4 x 50 Kick No Fins
200 Pull
8 x 25 IM order R:15
Main Set:
4×75 FR 1&2 @P+20, 3&4 @P+10
4×75 FR 1&2 @P+15, 3&4 @P+5
4×75 FR 1&2 @P+10, 3&4 @Pace
4×75 FR 1 @P+20, 2-4 @P+10
4×75 FR 1 @P+15, 2-4 @P+5
4×75 FR 1 @P+10, 2-4 @Pace
100 Easy
20×25 IM Order R:15
Cool Down:
400 Swim
TOTAL YARDAGE: 3600
