30*100 swimming workout

[lévrier]

Hello everybody,
today during this workout, i took my polar in the swimming pool, just to control the heart zone i was in (usually i never use to take it). I did 30*100 in 1mn35s with the pull buoy, 15s rest, my heart was between 135 and 155. (155 and the end of the 100m and 135 after 15s rest).
My question is : is this workout has been correcty done in term of intensity, considering my fcmax is 185 ? Should it be easier or harder ?
thanks a lot.
seb

[DamienC]

Is that a theoretical or practical max?

You recovered quite quickly, so I'd guess you can still go faster.

[doc]

one thing that buggers up the
correlation between hr and  correct theoretical speed in swimming .
is the skill level of the swimmer .
i dont do hr in swim squad for the pros  as most don't have the skill level to make an accurate reading .
some can't get the hr up because of lack of skill and some hr go thru the roof rather quirky because of lack of skill .
the way i take the correct speed is this .
swim a 1500  best you can , then in the middle or after  100 no 4  get some one to take your 100 time .
this time
will most likely be at your best  aerobic pace ,
as such
you now have a guide  to work off
a session like 30 x 100s short rest  like you did  should be holding   this 100 time
 to be effective
as a side not
the 30 that you did at around 155  seems pretty spot on to me and you were not recovering fully hr wise  so you were indeed getting an aerobic effect .
well done
hope this helps
ps
last point
that 100 time is only valid for long sets like you did or longer
if you were doing 8 x 100 not applicable  to induce a positive effect
cheers the doc

[lévrier]

hello Damien,
it's not a theorical max, it's the real max.
thanks
seb

[lévrier]

thanks a lot for the details Doc.
best regards

[lévrier]

Last question Doc,
if i wanted to do a set of 8*100 like you said, in order to prepare a sprint distance triathlon for example, what will be the rythm/100m to adopt, and the rest ?
i guess it has to be swum hard, near the 400m record pace ? !(ideally, if the skills allows it,  15 puls under HR max)
thanks
seb

[Matthieu O’Halloran - "M@"]

Hey Seb your OVER-thinking this.

If you want to improve your open water swim as well to your overall triathlon performance.
You have to cover all bases!

Most AG look for a "magic" set - while its really about the right *MIX*.

Fast w/ lots of rest - Fast w/ short rest - long steady continuous - progressive - ect.
Then depending on your skill/pedigree/mentality.
You then focus more on one or another 

[doc]

hi
matt is spot on
a set we do
is 8x100 with 100 float
and push best you can
cheers

[Matthieu O’Halloran - "M@"]

Hey doc gotta love those 100 floats in between 

While a NUMBER DRIVEN athlete would say:
"Coach, I can swim faster without that 100 float between if you gimme 1:30 standing rest at the wall"

But the reality is that its a 2 in 1 session that works both speed AND endurance in the SAME set!