There are a lot more factors that go into than just the time you do 100m/yd repeats in the pool, I’m sure.
can the Ironmen post what they did their 100m repeats on, and their IM split? Even if you didnt consistently do 100 repeats…what would you have done them at, and what time did you swim at the IM
Let’s see how it falls and see some correlation
100m repeats @ 1:15-17, 100y repeats at 1:03-1:04 (1:30 interval for meters, 1:20 interval for yards)
Ironman Swim 51-52 minutes
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On a good day I am down around two minutes, give or take a couple of seconds for 100 m repeats. I just did Lake Placid in 1:08, though 1:10 is more typical for me.
huh? bde4, if you can hit 63-64’’ for 100y repeats, you should go well below 51’ for an IM…(unless the # of repeats is 2)
if swimming say 20x100y usually 1’09’‘-1’10’’ per 100yds on 1’20’’
fastest IM is 53’ but swam a few times sub 50’ in the pool (no wetsuit)
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Pretty damn fast Francois.
I can’t touch that. usually touch in at 1:18 and push off at 1:30. 57:04 IM best.
When we were in California last year, in Xantusia, Olaf and Monty did 20x100 on 1’10’'…and Monty is like 74yo or so! 
Simply amazing.
1:03-1:04 (yards) is not equivalent to 1:15-1:17 (meters) unless you are training breaststroke.
I’ve done two IM’s, both with one hour swim splits. In the pool (meters), I usually did my 100 repeats on 1:30 or 1:25, coming in at around 1:20. A couple of weeks out from each race, I did a straight 4000 on a 1:30 pace. Remarkable how that held up on race day.
1:25 intervals(yards), 1:13-1:15 swim time. 56-57 minute splits.
I last did an IM in '02…
In a 50m pool, I did 100’s on about 1:45 at peak condition, working very hard. That would be set of 20.
I swam 1:00:03 at Lake Placid that year.
I would think a 1500-2000m TT at a steady pace (harder but not hard) is a better indicator of IM pace.
1000LCM TT at steady: ~16:30
1500LCM TT at steady: ~25:00
(no wetsuit for these)
Last 1/2IM (2k not 1.9k) swim split was 30:14. Looking for my first sub 1hr IM swim in 6 days time.
What’s in six days?
-C
Yards… 20x100’s on 1:15 holding 1:00-02 (when feeling good :56’s)
Meters(SCM)… 20x100’s on 1:30 holding 1:07-10
IM swims… 47 w/wetsuit 50 w/out wetsuit…
I have to add that i swim this hard in the pool more so to have a fast Half Ironman or Oly distance swim than to have a fast IM swim… at the IM distance you just settle in knowing that it will be a looooong day and not worry about moving quickly through the water. Where as I have found it to my advantage to push the pace on a half or Oly swim and get clear of any competition.
good luck
Everyone’s different remember. I’ve posted this before, but I think it’s useful:
Test set: 3 x 300m. 30s rest between intervals. Aim: to be within +/- 5 seconds of each 300. I.E hold your pace, but at the fastest you can.
After, sum your 3, 300 times and divide by three to get you average. Then divide that by 3. You now have your T100 time. This you can use to set your intervals off. Your T100 time will likely be 5 seconds or so faster than your IM swim pace. So, if your T100 time is 1:20 and you want to swim at your IM pace, less a little, and have 10 seconds rest after each, you may do something like this:
6 x 100m on 1:35 - aim for each 100 to be 1:25, plus the 10 seconds rest.
One of many ways, but if you do a lot of swimming on your own, and set your own sessions this is a great way to make sure you are swimming at the right pace but also as a motivation. You may think of doing the test set every 4 weeks or so and see how you are improving. If you haven’t done this kind of thing before, don’t be too dismayed if you go too hard on the first 300 and can’t get within 5 seconds on the following two. ‘Feeling’ the pace comes with practice.
Vikingman
http://www.fretri.dk/en/course_race_viking.htm
My swim workout today 3500LCM:
3x1k in 17:13, 16:45, 17:00.
500 easy.
Didn’t push it too hard though.
I just took the IM swim really easy knowing that it was a long day ahead, and my run was seriously lacking, so I just wanted to coast through the swim. I did do a 5k open water swim a month before the IM in 59:45, but was completely spent at the end of it. And no, it wasn’t 2 repeats, but 20. I have done sets of 20 repeats around 59-60 pace during swim season, but was well out of any condition to run or bike, carrying about 15-20 pounds over triathlon weight.
Your looking at 100 splits to compare your I.M. to? I think it would be more beneficial to look at a 200 or 500 pace that you are capable of . Only reason i say this is because i know guys that can swim 20’s in the 50 (personally i do a 22), and you put them against a true distance swimmer doing 100’s on the same intervals and you still have no comparison. The distance swimmer will do better most of the time, due to their longer training intervals and training days. Based on how fast you go, 100 intervals will not be a great deciding factor of how you will swim a 2.4 mi swim.I am not saying this to poo on your question but rather to ask what your 500 time is and suggest that you do more 400 sets and train longer. For distance you must train distance.
wouldn’t 500’s or 1000’s repeat be more accurate? I don’t know about 100 repeats so much… But I can tell you that I hold 1:26 per 100m LONG course in a 500 while doing 500 repeats… or 1:28-1:32 consistently swimming 2K or 3K straight, again meters. my best IM time is 58