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Wednesday, December 19, 2012

100 x 100 Workout For Masters Swimmers

At California State University at Long Beach under the leadership of Coach Carri Cook, hundreds of adult masters swimmers of the Long Beach State Masters and visitors throughout Southern California will celebrate the holiday season while challenging themselves to the annual 100 x 100 long course meters pool workout.

Like many marathon and channel swimmers around the world, this 10,000m pool workout is an annual rite of passage for the Long Beach State Masters and many long distance and open water swimmers around the world.

"We starting the first 100 of the 100x100s at 6 am sharp on Saturday, December 22nd. For some, this workout may take the entire 3.5 hours with a stop for everyone around 9:45 am," explains Coach Cook, an avid open water swimmer. "Everyone makes sure they bring enough water to stay hydrated and some nutrition so they don’t bonk. Even if they cannot make the all the 100x100s, that is completely OK. We want swimmers to set a goal and let their lane mates know when they will be leaving the workout."

The Long Beach Masters Team sets up 2 lanes of their 8-lane 50m pool to accommodate swimmers who swim straight through the entire 100x100s. Coach Cook sets up the 8 lanes according to the following times based off a short course yards base 100:

LANE 1: straight 100x100 base 1:10-1:30
LANE 2: scheduled workout 1:10-1:15
LANE 3: scheduled workout 1:20-1:25
LANE 4: scheduled workout 1:30-1:35
LANE 5: straight 100x100 base 1:40+
LANE 6: scheduled workout 1:40-1:45
LANE 7: scheduled workout 1:50-1:55
LANE 8: scheduled workout 2:00+

For the swimmers who do not swim straight through, Coach Cook has designed a 10,000m workout to keep the adults engaged, challenged, and moving through the 100x100. "Swimmers are allowed to use whatever equipment they like as long as they are not disrupting their lane mates. The workouts are printed and placed in each lane."

Time: 6:00 am
5x100 Your Choice @ 1:45, 1:55, 2:10, 2:20, or 2:30 (choose your lane base)

Time: 6:10 am
5x100 [1. 100 swim @ 1:50, 2:00, 2:10, 2:20, 2:30, 2:40, 2:50, 3:00 (choose your lane base) + 2. 75 swim 25 kick + 3. 50 swim 50 kick + 4. 25 swim 75 kick + 5. 100 kick]

Time: 6:25 am
5x100 [1. 25 fly 75 free @1:40, 1:50, 2:00, 2:10, 2:20, 2:30, 2:40, 2:50 (choose your lane base) + 2. 25 free 25 back 50 free + 3. 50 free 25 breast 25 free + 4. All free + 5. IM]

Time: 6:30 am
For swimmers on the base short course yards of 1:10-1:15:

RD 1: 1x100 1:20 + 2x100 1:25 + 3x100 1:30 + 4x100 1:35 + 5x100 1:40
RD 2: 2x100 1:20 + 3x100 1:25 + 4x100 1:30 + 5x100 1:35 + 1x100 1:40
RD 3: 3x100 1:20 + 4x100 1:25 + 5x100 1:30 + 1x100 1:35 + 2x100 1:40
RD 4: 4x100 1:20 + 5x100 1:25 + 1x100 1:30 + 2x100 1:35 + 3x100 1:40
RD 5: 5x100 1:20 + 4x100 1:25 + 3x100 1:30 + 2x100 1:35 + 1x100 1:40

For swimmers on the base short course yards of 1:20-1:25:

RD 1: 1x100 1:30 + 2x100 1:35 + 3x100 1:40 + 4x100 1:45 + 5x100 1:50
RD 2: 2x100 1:30 + 3x100 1:35 + 4x100 1:40 + 5x100 1:45 + 1x100 1:50
RD 3: 3x100 1:30 + 4x100 1:35 + 5x100 1:40 + 1x100 1:45 + 2x100 1:50
RD 4: 4x100 1:30 + 5x100 1:35 + 1x100 1:40 + 2x100 1:45 + 3x100 1:50
RD 5: 5x100 1:30 + 4x100 1:35 + 3x100 1:40 + 2x100 1:45 + 1x100 1:50

For swimmers on the base short course yards of 1:30-1:35:

RD 1: 1x100 1:40 + 2x100 1:45 + 3x100 1:50 + 4x100 1:55 + 5x100 2:00
RD 2: 2x100 1:40 + 3x100 1:45 + 4x100 1:50 + 5x100 1:55 + 1x100 2:00
RD 3: 3x100 1:40 + 4x100 1:45 + 5x100 1:50 + 1x100 1:55 + 2x100 2:00
RD 4: 4x100 1:40 + 5x100 1:45 + 1x100 1:50 + 2x100 1:55 + 3x100 2:00
RD 5: 5x100 1:40 + 4x100 1:45 + 3x100 1:50 + 2x100 1:55 + 1x100 2:00

For swimmers on the base short course yards of 1:40-1:45:

RD 1: 1x100 1:50 + 2x100 1:55 + 3x100 2:00 + 4x100 2:05 + 5x100 2:10
RD 2: 2x100 1:50 + 3x100 1:55 + 4x100 2:00 + 5x100 2:05 + 1x100 2:10
RD 3: 3x100 1:50 + 4x100 1:55 + 5x100 2:00 + 1x100 2:05 + 2x100 2:10
RD 4: 4x100 1:50 + 5x100 1:55 + 1x100 2:00 + 2x100 2:05 + 3x100 2:10
RD 5: 5x100 1:50 + 4x100 1:55 + 3x100 2:00 + 2x100 2:05 + 1x100 2:10

For swimmers on the base short course yards of 1:50-1:55:

RD 1: 1x100 2:05 + 2x100 2:10 + 3x100 2:15 + 4x100 2:20 + 5x100 2:25
RD 2: 2x100 2:05 + 3x100 2:10 + 4x100 2:15 + 5x100 2:20 + 1x100 2:25
RD 3: 3x100 2:05 + 4x100 2:10 + 5x100 2:15 + 1x100 2:20 + 2x100 2:25
RD 4: 4x100 2:05 + 5x100 2:10 + 1x100 2:15 + 2x100 2:20 + 3x100 2:25
RD 5: 5x100 2:05 + 4x100 2:10 + 3x100 2:15 + 2x100 2:20 + 1x100 2:25

For swimmers on the base short course yards of 2:00+

RD 1: 1x100 2:15 + 2x100 2:20 + 3x100 2:25 + 4x100 2:30 + 5x100 2:35
RD 2: 2x100 2:15 + 3x100 2:20 + 4x100 2:25 + 5x100 2:30 + 1x100 2:35
RD 3: 3x100 2:15 + 4x100 2:20 + 5x100 2:25 + 1x100 2:30 + 2x100 2:35
RD 4: 4x100 2:15 + 5x100 2:20 + 1x100 2:25 + 2x100 2:30 + 3x100 2:35
RD 5: 5x100 2:15 + 4x100 2:20 + 3x100 2:25 + 2x100 2:30 + 1x100 2:35

Time: 8:18-8:25 am

Pull Set
4x[2x100
1.) Breath Control (RD1/12,RD2/10,RD3/8,RD4/6) @1:20,1:30,1:40,1:50,2:00,2:10,2:20 (choose your lane base)
2.) DPS (RD1 count strokes, RD2 -4 strokes, RD3 -6, RD4 -8)@1:40,1:50,2:00,2:10,2:20 (choose your lane base)
2x100 warm down

For more information on the Long Beach State Masters team, visit here.

Copyright © 2012 by World Open Water Swimming Association

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