Test set: Lori Jo’s 100 repeats starting on 1:35 interval and subtracting a second for every 100 to follow

Test Set

Instructions

Swimmer does as many 100-yard efforts as possible until the swimmer can no longer make the interval to start the next 100.

Begin the set with the first 100 at the slowest interval at 1:35. Then descend by one second for the following 100, and so on, until the swimmer does not swim fast enough to complete 100 and be ready to depart for the next send-off.

Go to failure.

The hard part of doing this type of set is having clear understandings of when to depart for the next 100 without needing to do a bunch of math while under stress. The charts below help as a cheat sheet for deploying the challenging test set.

Source:
Thanks Lori Jo McCullough for the test set.
Coach Mark, State swimmer and Lori Jo (mom and swimmers coach) visited the Saturday Swim School in Pittsburgh while visiting local colleges.

Coach Mark, state swimmer and Lori Jo (mom and swimmer's coach) visited the Saturday Swim School in Pittsburgh while visiting local colleges.


Repeat #
Interval
Seconds
Depart on clock at
Running total time

1

1:35

95-seconds

00

00

2

1:34

94-seconds

35

1:35

3

1:33

93-seconds

09

3:09

4

1:32

92-seconds

42

4:42

5

1:31

91-seconds

14

6:14

6

1:30

90-seconds

45

7:45

7

1:29

89-seconds

15

9:15

8

1:28

88-seconds

44

10:44

9

1:27

87-seconds

12

12:12

10

1:26

86-seconds

39

13:39

11

1:25

85-seconds

05

15:05

12

1:24

84-seconds

30

16:30

13

1:23

83-seconds

54

17:54

14

1:22

82-seconds

17

19:17

15

1:21

81-seconds

39

20:39

16

1:20

80-seconds

00

22:00

17

1:19

79-seconds

20

23:20

18

1:18

78-seconds

39

24:39

19

1:17

77-seconds

57

25:57

20

1:16

76-seconds

14

27:14

21

1:15

75-seconds

30

28:30

22

1:14

74-seconds

45

29:45

23

1:13

73-seconds

59

30:59

24

1:12

72-seconds

12

32:12

25

1:11

71-seconds

24

33:24

26

1:10

70-seconds

35

34:35

27

1:09

69-seconds

45

35:45

28

1:08

68-seconds

54

36:54

29

1:07

67-seconds

02

38:02

30

1:06

66-seconds

09

39:09

31

1:05

65-seconds

15

40:15

32

1:04

64-seconds

20

41:20

33

1:03

63-seconds

24

42:24

34

1:02

62-seconds

27

43:27

35

1:01

61-seconds

29

44:29

36

1:00

60-seconds

30

45:30

37

:59

59-seconds

30

46:30

38

:58

58-seconds

29

47:29

39

:57

57-seconds

27

48:27

40

:56

56-seconds

24

49:24

41

:55

55-seconds

20

50:20

42

:54

54-seconds

15

51:15

43

:53

53-seconds

09

52:09

Notice anything wonky or wrong? 

If you find a mistake, we'd be happy to be notified of the error so it can be corrected. Deposit a comment below or else email Mark@Rauterkus.com. Suggestions welcome too. 

Get the spreadsheet

A raw spreadsheet in a ODF format (made with the open-source LibreOffice) that has the calculations and ability to be extended with your email to Mark@Rauterkus.com. 

Additional Tip

In an age group setting and when there are kids of various abilities all in the same practice group, do what Pete Nauman suggests. 

Once the swimmer can't make the faster interval, that swimmer can skip one repeat to rest a bit and recover. Then resume with the next repeat but do one less length. So, if you can't make it back in time to do any additional 100s, rest one repeat, then begin again but do 75s. Once you fail to make it back for the 75s, skip one, then do 50s. 

Futhermore, there should be a team building process going on where the slower guys are pulling for the faster guys to make as many of the 100s as possible. Put a spotlight on them, but get everyone supporting the fastest swimmers.  

Other protocols options

Adjust the start point

Perhaps it would better suit your team to start the set at a different launch point. Rather than a beginning with 1:35-second interval for the first one, begin at 1:45 or even 2:00. 

Adjust the drop points and quantity
One coach did a similar set by cutting the interval on each step by five-seconds instead of one-second drops. However, that coach also did two 100s at the same interval. Then the next two at a faster interval by five seconds. 

For example, do 2 x 100s at 1:35. Then, 2 x 100s at 1:30. Then, 2 x 100s at 1:25. Then, 2 x 100s at 1:20. Go to failure. 

After failure, go to 50s, rather than 75s
Once a swimmer can't make the progressively faster interval for the 100s, then rather than doing 75s as described above, have the swimmers go straight to 50s instead. 
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