Broken 100s #2

We’ve talked about Broken 100s in a previous edition, but I want to revisit it and try a different way of swimming this.

In the previous Broken 100s session, we changed the rest times on each 100m. So the first (broken) 100m had 5s rest after each 25m, the second 100m had 10s, the third had 15s and the fourth had 20s.

This was to get us used to swimming these broken 100s – and to appreciate how the different rest intervals played a part in the pace we could hold on the 100m effort.

Variation

This week, I’d like you to incorporate the following set into one of your sessions.

The difference?

We are swimming these broken 100s with 5s rest between each 25m – and having a strict off-time or rest interval between each 100m

The Set

8 x (broken) 100s – 5s rest after each 25m. 

If you subtract the 15s of rest intervals off your total swim time at the end, you should be swimming these 100s much faster than you could do if you swam them straight through.

If you usually swim 100m in 1.30 for example (22.5s per length), you should be looking to hit 20s or 21s on each length – for a 1.20 to 1.24 total time.

Rest Intervals

You can do these sessions using an off-time, or a strict rest interval.

I usually do a set of strong 100s off 2 minutes – so for this set, I used 2.15. If you prefer a static rest interval, take 30s rest.

Scaling

This is a simple set, which can be shortened (e.g. 4 x 100m) or extended (15 x 100m), depending on energy levels and time!

It is currently one of my ‘go to’ sessions.

Pretty demanding … but lot’s of fun!

Swim Session PDF