100x100 and 50x50 Special Practices

Allen Wone

Dear SSC Swimmers and Parents,

 

Please be advised that once again, SSC will be hosting our annual 100 x 100s challenge for all SSC members in the Juniors Training Groups or higher. For those Juniors who are on the fence about completing 100 x 100s, please keep in mind that this year we have added an alternative practice to the schedule that will be open to all Novice and Junior Swimmers and will also be open to any Developmental Swimmers. We ask that Developmental athletes wishing to participate communicate with their coaches to gain approval to attend this practice. Additionally, there will be a regularly scheduled practice for Developmental swimmers not interested in this practice.

 

SSC 100 x 100 Swimmers: Please keep in mind that this is an annual challenge that will be awarded with T-Shirts. Each year, we make up shirts for those who complete this challenge without missing any “reps.” This challenge typically takes place on New Years Eve morning, however, we decided to change up the schedule this year. We hope that you can still attend! Failure to complete the 100 Reps in 3 hours will result in NOT earning a T-Shirt!

 

Food and snacks will be available on deck for breaks and there will be some food after the completion of this challenge for all swimmers. 

 

The practice will be tomorrow, Friday, December 22nd, at Sachem East. Practice will begin at 4:30pm and all competitors will have to complete all 100 reps in 3 hours. If you are late, you will not be permitted to make up any missed reps. Practice set up will look like this:

Sets      

Interval(s)

Distance/Notes

Cheat Sheet:

10,000 yards = 9,144 meters (~92 x 100m)

3 Hours = 180 Minutes

Lane 1 - 100 x 100s on 1:45 = 175.02 Minutes (4.98 Minutes to break) - 2 Minutes and 30s Rest @ #33/#66

Lane 2 - 100 x 100s on 1:40 = 166.68 Minutes (13.32 Minutes to break) - 6 Minutes and 40s Rest @ #33/#66

Lane 3 - 100 x 100s = #1-33 on 1:30, #34 - 66 on 1:20, #67 - 99 on 1:15, #100 OTB - Rest Determined by Group

Lane 6 - 100 x 100s on 1:35 = 158.34 Minutes (21.66 Minutes to break) - 10 Minutes & 50s Rest @ #33/#66 

Lane 4 & 5- 100 x 100s on 1:30 = 150 Minutes (30 Minutes to break) - 15 Minutes Rest @ #33/#66

*Lanes 3+4+5 Do not need to rest the full amount of time provided*

 

 

Workout:

100 x 100s

Break @ #33 & @ #66

#100 - OTB For Time!!!

Disclaimer: This workout is intended as a challenge. If you do not complete the prescribed challenge, that is OK and will not be held against you. Do your best and feel free to use equipment as needed. For those working on more difficult intervals or with less total rest, plan to grab your equipment accordingly so that you do not miss your interval. Have fun and don’t be a party pooper! Cheer your teammates on and support one another! Good luck to all!

 

Note - Failure to complete all 100 x 100s in the 3hrs provided to you will exempt you from earning a T-Shirt

 

SSC swimmers participating in the “50 x 50’s” practice, please note that your practice will be held at Sachem North from 5:00 - 7:30 pm. Please plan to arrive by 4:45pm at the latest so that you can begin on time. This practice will aim to complete 50 x 50s in 2.5 hours. Athletes who are capable will be provided a lane and interval to accomplish more than 50 x 50s. The practice will be structured as 30 Minutes of swimming, 10 min break, 30 minutes of swimming, 10 minute break, 30 min of swimming, finish! The goal will be to complete as many 50s as possible each round of 30 minutes and each lane will utilize different intervals to scale to the individual’s needs!

I am excited for another year of this challenge and hope to see you all take advantage of this! This is a great way to earn your holiday treats!

Thanks,

Coach Kyle