swim workout question

In general, if the workout wanted you to swim straight, they'd write it as 800 EBEH x25 (as in rotate easy, build, easy, hard each 25).  The fact that it specifically splits it into 100s implies that you should be resting between reps.

How long to rest is difficult to say without knowing your form; I'd probably do this set on 1:30 (averaging ~1:15, so 15 seconds rest).  The fact that you're swimming hard will get your HR up; and you have two easy laps to help recover.  That's if you're training for longer stuff.

If you wanted to focus more on speed, then you could take a longer rest, but make that hard lap 110%.  Hard to say without seeing the rest of the workout. 

The plan I did had me break the 100 into 25's so it would be 25 easy, 25 build, 25 easy, then 25 all out.  It's a continuous 100 just broken into 25's.  30 sec rest would be a good place to start and see how you feel IMO. If you are feeling really great and are able to cruise right off starting the next 100, lower that to 20 sec rest.  Once you figure out what time is good for you to hold the set on, go with that.  For example I do most 100 sets on 1:30, whenever I come in at I have x amount of time until the 1:30 hits and I take off again.  Hope this helps.

I think you should keep the rest very short 10-15 sec, the easy 100's are your rest, I would not get carried away and loose the benefit of the set, assuming its 100easy,100build,100easy 100hard and repeat.

Edited by nevergivin 2009-08-28 9:29 AM