Reply To: Target time for 100Free LCM

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Gary P

A few thoughts.

1. Yes, it’s well past time to increase the pace. You’re right that it’s better to do ~20 at 13.5 (or even 20 @ 13.8) than 40 @ 14.0. Trust me, at these speeds, a couple tenths can easily drop the # of successful reps in half. For 25’s at 100 pace, I typically advance the pace when I can get to 18 before first failure, or 26 before failing the set.

2. You’re training for LC, but training in a short course pool; I presume a 25m pool. One thing you have to consider is that the first 25 of a LC 50 is going to be faster than the second 25, due to the push off. So even if you subscribe to the “train to the back half pace,” You can’t just divide the second fifty target in half. I’d guess a 27.5 second long course 50 is split ~13.5/14.0. Since the 25 SCM replicates the front half of a LC 50, you need to train down to a 13.50, at least. My personal experience has been that the 1/4 total race time is pretty damn accurate, but your mileage may vary.

3: My best 100 performances have come when I’m cross-training for longer distance races. My opinion, based on my “n=1” experience, is that if you want him to close a 100 stronger, you’ll work in at least a couple sets of 50’s at 200 race pace every week. (If I could have Michael Andrew’s father’s ear for 5 minutes, I’d implore him to have the kid train hard for the 400/500 free for the next year, and watch what that does for his back-half 100 free speed and the free leg of his 200 IM).