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Test Set #5 - 100 Predictor

Posted by Judson on Feb 24, 2006 11:29AM (5,766 views)

DESCRIBE THE IMAGE Here is a little number that I like to call Dream On. It might sound a little harsh but it is meant to get swimmers to think big (not that they couldn't do this on their own, but the set helps). We did this test set throughout the season last year. In the middle of the season we used it to get the swimmers to think about what was possible and how much work they had ahead of them. When this set is done at the end of the season, it is a good way of letting you know exactly where you are.

The set is 8 x 75 with easy intervals and descending swimming. It is designed to be a predictor of your 100 performance. I think that the 75s are a good indicator for your 100 race. A 25 is too short to get an accurate read of what your body is capable of doing. The results of a 50 can weigh heavily on your start and turns. The extra 25 puts another turn into the equation as well as adding more fatigue. Having an odd distance also helps to relieve some of the anxiety that comes during taper practices.

8 x 75
The first six are from a push @ 1:30
2 @ Goal Time
2 @ Goal Time -4 seconds
2 @ Goal Time -6 seconds
The last two are all out from the blocks @ 3:00
2 @ All out

Your Goal Time in the set is your goal time for 100 SCY by the end of the season. (If you're swimming SCM or LCM, adjust intervals and goal times accordingly.) Give yourself enough rest so your body will be able to fully recover in between each 75. The first two 75s should be really easy to make (if you can't make you 100 goal time in a 75, you should consider revising your goal time). The next two 75s should be moderately more difficult. Numbers five and six should be fast while still working on feel. You can adjust the time you want to be under goal time to fit your needs. The final two will give you an idea of where you are in relation to your goal time.

Here's an example to show how the set works. Let's say your goal time for a 100 is 60 seconds. You need to swim the first two 75 in one minute or less. On the next two you will have to go at least :56. On the final two from a push, you will have to go :54 or under. After the first six you get up on the blocks for a reality check with two all out. Clock your time on the final two 75s and extrapolate a fourth length. For example, if you went a :45 from the blocks for a 75, you would be averaging 15 seconds per length. For the extrapolation, add :45 and :15 and you get 60 seconds. In this case you would be right at you goal time. This can be a great set to use about three or four times throughout a season. The first time you shouldn't be able to get to your goal time. The second time you shoudl be hovering right around if not at your goal. The last time you do it you want to be able to crush your goal time.

Responses

anixon	Responded Aug 06, 2004 02:10PM Judson, I love this set. In trying to train swimmers toward swimming speed, the line between fast and speed can sometimes be crossed. I personally am not a fan of the broken swim during taper or speed sections of a training program. I have however, used those sets to help get the metal aspect of speed across to the swimmers. I think this set says speed from the get go!!!In the next season I will bring this set in to the training phase for practice of speed. I think this set will also work great for Stoke swimmers. Also, Coaches of younger swimmers who are looking for a test set may have just found the 'pot o'gold'
BillySwims	Responded Aug 06, 2004 02:18PM Hi Judson, This looks an interesting set (and holiday swimmers willing I'll give it a go next week). However looking at the times you put in your example I am confused (mainly about my own ineptness). My fastest clocked 100 (SCM) is a (sedately 68 seconds). Yet I think I can could swim repeats 1-6 as you've given in your example yet I am way off course for a sub-60 100: 1 & 2: @ 1:00 (20s per lap) 3 & 4: @ 0:56 (18.6s per lap) 5 & 6: @ 0:54 (18s per lap) 7 & 8: ?? (don't know haven't tried it) Loaded question do you have any pointers that might help? I'd love to hit 60 seconds before the end of the year. Billy
Judson	Responded Aug 06, 2004 02:21PM There is allot that you can do with this set. It really is pretty simple and relies allot on how the coach wants to use it. We used this one for our sprint stroke athletes quite a bit, especially the fliers, and breaststrokers. I agree with you, that it would be a good set to let kids figure out what their goals are. I haven't had the oppotunity to do it with younger athletes. You will have to let me know how it goes when you try it.
Judson	Responded Aug 06, 2004 02:40PM Billy, There are really two parts to the set. The first six and the last two. For the first six make sure that you are focused more on how you are swimming while increasing speed, you can take as much rest as you need. The last two are an indication of how fast you are. Just get up and swim fast for time. Is your goal time for the 100 a 1:08? You might want to increase the interval to 1:45 or 2:00 so that you can recover. If this is the case the first two 75's you want to touch the wall at 1:08 or under. Then the next two you want to touch the wall at 1:04. 5&6 are at 1:02. The final two get up on the blocks and see how fast you can go. In order to get your goal time for a 75 you will have to go a :51 (17 secs/25) or faster for the 75. That would let you know you are on pace. As far as getting faster goes, I would recommend looking at any of the Drill of the weeks to give you someting to focus on. They are all listed here. I hope this helps let me know if you need anything else. Judd
BillySwims	Responded Aug 09, 2004 01:19PM Well I tried this set today and got the following. I thought I'd set my target to be outside my current abilities (something to shoot at). So I picked 1:05 and swam my repeats on 2:00. 1) 1:03 (tgt 1:05) 2) 1:03 (tgt 1:05) 3) 0:58 (tgt 1:01) 4) 0:59 (tgt 1:01) 5) 0:57 (tgt 0:59) 6) 0:57 (tgt 0:59) 7) 0:54 (tgt 0:49) 8) 0:52 (tgt 0:49) So today's "all out" swims would come in at 72 and 69 seconds respectively - which is probably about as good as I get at the moment "sprinting". It is my intention to get down to sub-60 pace, so i'll work with the above to help set my "speed" training goals. I'm a way short at the moment, as my ceiling 25m is 14.5, so when you throw turns into the equation it's pretty easy to see how those additional seconds arrive! This set does raise some questions as on a 2:00 interval I think I could hit 0:57 pretty regularly (probably for all six "calibrators"). Because of my current (slow) speed - should I focus swimming this set on say -3, -6 and -9? Or should I drop the rest period down to 1:45 and maintain (or may be both...) Thanks for the link reminder - I think my real speed killer is (no surprise) my turn... there's just so much to work on! Billy
Judson	Responded Aug 09, 2004 02:02PM Billy, That is a good result for the first time at it. Just because you didn't hit your goal time at the end don't consider this a failed set. Try and use this to evaluate where you are and where you want to be. I would give the set a rest for at lest a couple of weeks. When you do it again try to keep your focus on going really fast for the last two. Keep the intervals and times the same. During the next two weeks try to pinpoint areas of improvement. Structure your practices to working on those goals one at a time. Turns are always a great way to make up time, and you have already identified that as one source of potential improvement. Looking at the times I would also suggest getting a little more speed work into your workout. Without seeing you swim it appears as if you spend more of your time training aerobically. Your times were all pretty close together without a real significant drop on the all out ones. Try some low stress high speed cycles to get you used to swimming faster. Judd
BillySwims	Responded Aug 10, 2004 06:45AM Hi Judd, > ...don't consider this a failed set No I don't. I consider it a good indicator of where I am just now. > Turns are always a great way to make up time Sadly mine do the opposite! :( > Without seeing you swim it appears as > if you spend more of your time training > aerobically. Quite probably. Up until this year I've been more of a distance swimmer (3K - 5K) so my current speed/habits have been tailored to that. It has been a real struggle to get my body used to stroking faster/harder (my distance cadence is somewhere between 35 - 40 strokes per minute(SPM) and 13-15 SPL). I've been trying to tackle both of there parameters and can now do about 60 SPM for very short distances (25 meters) without my stroke degrading too much, any logner distance and yugh! > Try some low stress high speed cycles > to get you used to swimming faster. Could you expand on this please? Do you mean fartlek stuff (say swim a 200 with some half lengths of high cadence work thrown in?) or do you mean something else? Thanks Billy
Judson	Responded Aug 10, 2004 11:36AM Billy, Sounds like you have a good idea of where you are, and what you need to do from here on in. In order to improve your turn you have to set aside some time to work on turns alone. Review some of the DOTW's and give yourself 10 minutes of turn work in the beginning of practice. Then try to focus on what you were working on for the rest of your practice. As far as the speed goes. Fartlek's are one way of working in some higher cycle work. You might want to try the fartlek with a focus on increasing SR then swimming smooth. Try not to think just fast and easy. Varying distances will help as well, do some 25's or 50's with one focus. Working on accelerating in and out of the walls, descending sets with higher stroke rate, and fast breakouts are a few to get started on. Judd
clppentaqua	Responded Mar 04, 2005 12:50PM 100 predictor - is that for yards or metres? If the former, how would you amend? What about a 200 predictor (in metres)
Coach Black	Responded Mar 05, 2005 10:14PM The set is written to be done in yards. The predictor can do the same thing for meters swims as well, unless you are swimming long course. The only thing that you need to do to make it meters is adjust the rest interval. As far as a 200 predictor, I haven't personally tried it. I think that it might be an effective set if you changed the set from 75's to 150's. Everything else should work as written.

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Test Set #5 - 100 Predictor

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