6 x 100-yards on :05 rest, best effort

Test Set

Operations

Get the total time. Then subtract the rest. The rest is 5-seconds times 5-times. The rest time is 25-seconds. Then divide the swimming time by 6 and get the 100-pace, as per Kevin Kinel.

The 100-pace times is called Cruise 1 interval.

Add 5 seconds to the Cruise 1 interval to get the swimmer's Cruise 2 interval.

Add 10-seconds to the Cruise 1 interval to get the swimmer's Cruise 3 interval.

Example Swimmer

  1. Swimmer departs on the first 100 with the pace clock or stop watch at 0:00. 
  2. Swimmer does a time of 1:10 for the first 100. Clock at 1:10.
  3. Swimmer rests for 5-seconds after the first 100. Then departs on second 100. Clock at 1:15.
  4. Swimmer returns from second 100, doing a 1:15 swim. Clock at 2:30.
  5. Swimmer rests for 5-seconds after the second 100. Then departs on third 100. Clock at 2:35.
  6. Swimmer does the third 100 and swims a 1:16 time. Clock at 3:49.
  7. Swimmer rests for 5-seconds after the third 100. Then departs on fourth 100. Clock at 3:54.
  8. Swimmer does a time of 1:20 for the fourth 100. Ugh. Clock at 5:14.
  9. Swimmer rests for 5-seconds after the fourth 100 and then departs for fifth 100. Clock at 5:19.
  10. Swimmer does a time of 1:15 for the fifth 100. Clock at 6:34.
  11. Swimmer rests for 5-seconds and departs on the sixth 100. Clock at 6:39.
  12. Swimmer does a 1:10 on the sixth 100. Clock at 7:49. 

Resulting math of example swimmer

  • Total time of the set with swims and rest is 7:49. Calculation: 7:49 = 915 seconds.
  • Subtract the rest of 25 seconds gives a swim time of 7:24. Calculation 915 minus 25 = 890 seconds.
  • Divide the swim time, 7:24 by the number of 100s. Calculation: 890 divide by 6 = 148.3
  • Math to go to seconds is 7 minutes x 60 = 420 + 24 extra seconds = 444 total seconds.
  • Divide total seconds of swimming, 444, by 6 repetitions (did 6 x 100s), = 74 seconds. Calculation 74 seconds = (74-60) = 1:14.

Cruise Intervals

  • Cruise Interval #1 = 1:14 + :05 = 1:19
  • Cruise Interval #2 = 1:14 + :10 = 1:24
  • Cruise Interval #3 = 1:14 + :15 = 1:29

Real World Results

On December 12, 2019, two swimmers at The Ellis School, did the set.

Swimmer A
  • Total time: 17.31
  • Swim time: 17:06
  • Total seconds swimming is 1,026
  • Divided by 6 = 171 seconds = 2:51 average per 100
  • Cruise interval 1 = 2:56
  • Cruise interval 2 = 3:01
  • Cruse interval 3 = 3:06
Swimmer E
  • Total time: 13.51
  • Swim time: 13.26
  • Total seconds swimming is 806
  • Divided by 6 = 134.3 seconds = 2:14.3 average per 100
  • Cruise interval 1 = 2:19.3
  • Cruise interval 2 = 2:24.3
  • Cruse interval 3 = 2:29.3
Results on blackboard

Two swimmers, E of middle school, and A, a rookie HS swimmer in her first weeks on the team, did the set.  

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