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| Cruise
Speed Explained |
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| Your
"cruise" speed is the time it takes you to complete a relaxed 100 yard swim.
You'll use this to determine repeat intervals. This allows the
workouts to fit the ability of different people with various abilities. |
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| The cruise
speed is always based on how long it takes to swim an easy 100 yards, so if
the distance you will be swimming is anything other than 100 yards, you have
to factor that in by dividing 100 into the distance that you will actually
swim and multiply that result by your cruise speed. |
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Examples: |
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| If your
cruise speed is 1 minute, 40 seconds (1:40), then your cruise interval for a
200 yard swim will be 3 minutes, 20 seconds (3:20). You get to this
result as follows: |
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1. 200 divided by 100 equals 2 (i.e., 200/100 = 2). |
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2. 2 times 1 minute, 40 seconds equals 3 minutes, 20 seconds (i.e., 2 x 1:40
= 3:20) |
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| If your
cruise speed is 1 minute, 30 seconds (1:30), then your cruise interval for a
200 yard swim will be 3 minutes, 0 seconds (3:00). |
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1. 200 divided by 100 equals 2 (i.e., 200/100 = 2). |
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2. 2 times 1 minute, 30 seconds equals 3 minutes, 0 seconds (i.e., 2 x 1:30
= 3:00) |
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| If your
cruise speed is 1 minute, 45 seconds (1:45), then your cruise interval for a
300 yard swim will be 5 minutes, 15 seconds (5:15). |
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1. 300 divided by 100 equals 3 (i.e., 200/100 = 3). |
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2. 3 times 1 minute, 45 seconds equals 5 minutes, 15 seconds (i.e., 3 x 1:45
= 5:15) |
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| If your
cruise speed is 1 minute, 30 seconds (1:40), then your cruise interval for a
50 yard swim will be 45 seconds (0:45). |
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1. 50 divided by 100 equals 0.5 (i.e., 50/100 = 0.5). |
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2. 0.5 times 1 minute, 30 seconds equals 45 seconds (i.e., 0.5 x 1:30 =
0:45) |
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| Rounding
rule: When dividing, and the result is not divisible by 5, always
round up to the next highest 5 second pace. This makes it easier to
track and calculate on a pace clock. |
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| "Cruise
Plus" and "Cruise Minus" Intervals |
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| An
interval of "cruise plus ten" means an interval where you determine the
proper cruise speed for the distance in the set, then add ten seconds to
that. The format is expressed as "C + 10" for "cruise plus ten." |
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| An
interval of "cruise minus five" means an interval where you determine the
proper cruise speed for the distance in the set, then subtract five seconds
from that (these get interesting!). The format is expressed as "C - 5"
for "cruise minus five." |
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Examples: |
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| Let's say
your cruise speed is 1:40 |
| C + 10 for
100 yards is 1:50 |
| C + 15 for
100 yards is 1:55 |
| C + 20 for
300 yards is 5:20 (3 x 1:40 = 5:00, then 5:00 + 20 = 5:20) |
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| Try a
cruise speed of 1:30 |
| C + 10 for
200 yards is 3:10 (2 x 1:30 = 3:00, then 3:00 = 10 = 3:10) |
| C + 5 for
50 yards is 0:50 (0.5 x 1:30 = 0:45, then 0:45 + 5 = 0:50) |
| C - 10 for
100 yards is 1:20 (YIKES! Hard set ahead!) |
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| How to
best determine your cruise speed: |
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| You should
be able to swim ten 100-yard repeats on exactly the cruise interval without
missing any start. For example, if your cruise speed is 1:30, then you
should be able to swim ten 100-yard repeats starting each one exactly 1
minute, 30 seconds after you started the previous 100-yard repeat. |
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| The best
way to determine your cruise speed is to swim a straight 1,000 (easy pace)
and record the time it takes you to do this. Divide that time by 10 to
get your 100 pace. Use this as your "cruise" 100 pace. If it is
not exactly divisible by 5 seconds, then round up to the next 5 second on
the clock face. |
