I’ve been having to cross train in the pool for the past couple weeks and have been wondering whether my times were good or not. What’s a decent pace for 90 minutes swimming in the pool with no breaks? Like how many minutes per 100 meters? I’m a high school runner trying to recover from injury.
I would equate 100m in 60 to about a 4:10 mile. Way too optimistic for a non swimmer who is cross training to maintain fitness.
My guess, knowing nothing about you would be that you'll do an all out 100m in about 1:30. your session will be 10-15s slower than this so 1:45 (or even out 2mins or 2:15)
Session maybe assuming 1:45 100s
400m Warm up
Mix up the strokes, 100m front, 100m breast, 100m back, 100m front
20x100m off 2 mins (Swim 1:45 rest till 2:00 adjust base on pace keep ~15s rest)
400m cooldown backstroke
you can play around with the main set to keep ~ 2000m vol. so 10x200, 5x400m etc.
post 2 must be from letsswim.com, they have the same guys over there that we have here on letsrun who think everybody should be able to run a 2:30 marathon without any training.
Is this a troll post? Nobody swims for 90min continuous. You're not aqua jogging? You're just swimming for a really long time? That's also setting you up for injury if you don't have a swimming background. Grinding out distance with poor form isn't going to be good for you.
Just knocking out 2k-3k (total distance) swims would be good for you. Treat it like running. Warm up and cool down for 400. Do a main set in the 100-400 repeat range. 10-20s rest for 100s. 15-30s for 200s. 20-40s for 300s. 20-60s for 400s. Etc. You hear swimmers say, "I'm doing 100s on X (1:45)." That means they do the reps in a time that allows them to keep going off on a 1:45 interval. Maybe 1:25-1:30. Mix in different strokes and different pool aides.
Don't listen to the person saying 60s/100m. Common for a lot of newer, but still athletic, swimmers to be around 2:00/100m. 1:50s up to 2:30ish. Good advice saying to TT a 100. 1:30 for 100m (1:22/100y) might be a little fast. Then you know your 100 rep pace will be ~10-15s/100 slower & your 200-400 pace slower than that.
I'll occasionally cross train in the pool. Typically will just swim 30-40 minutes straight at around 1:40 pace per 100, freestyle. Wouldn't dream of swimming at 60 sec pace per 100. For reference, 4:07 mile PR on the track.
If you can't swim 100s under 60 (on short rest), you won't even be able to make the US or Australian Olympic team.
The swimming 100m freestyle WR is 46.86, so 60 seconds is roughly equivalent to a 56 second 400m for a runner. Solid, but not exception for a college athlete.
For a different perspective...I'm a small, weak old lady (age 65) who used to be a good runner and never swam seriously. I now swim several times per week and I average about 2:10 per 100 m when swimming freestyle at a comfortable pace. I suppose I could get a little under 2 minutes going really hard. I am much faster than some people in my gym pool and much slower than others.
If you can't swim 100s under 60 (on short rest), you won't even be able to make the US or Australian Olympic team.
The swimming 100m freestyle WR is 46.86, so 60 seconds is roughly equivalent to a 56 second 400m for a runner. Solid, but not exception for a college athlete.
Sub 60 would be a good (not elite) time for a teenager who swims year round, for one rep. It's highly unlikely that your typically fit adult runner would be able to knock out 60 second 100s with regularity.
Sub 60 would be a good (not elite) time for a teenager who swims year round, for one rep. It's highly unlikely that your typically fit adult runner would be able to knock out 60 second 100s with regularity.
Why don't we let the OP tell us what his times are? Maybe he's not such a loser.