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Apr 08 NewsletterPhotos from our Winter Party!
Interval Swimming, the details: Omaha Masters
Timed 550s brackets for each lane: Omaha Masters
In general, Omaha Masters swimmers swim in a lane with swimmers of like ability. Once or twice each year, the coach has us swim 550 yards for time--that's our "Timed 550" time. For example, if I swim a timed 550 in 7:00, I'd probably fit nicely into lane 2.
Using our "timed 550" times as a basis for calculation, Coach Samland has crafted an entire set of tables that identify swim intervals for each lane and can be used for Aerobic days, Anaerobic days, Sprint/Kick sets and overall pace goals for steady swims.
| lane 6 | lane 5 | lane 4 | lane 3 | lane 2 | lane 1 | |
| Timed 550 | 10:00-11:15 | 9:00-10:00 | 8:00-9:00 | 7:15-8:00 | 6:45-7:15 | 6:00-6:30 |
Using our timed 550 times, a little math produces the following "pace" times or "goal" times for the distances indicated for each lane.
Goal Pace Sheets: Omaha Masters
| 100 Percent | lane 6 | lane 5 | lane 4 | lane 3 | lane 2 | lane 1 |
| distance 50's | :55-1:00 | :50-:55 | :45-:50 | :40 | :37 | :33 |
| distance 75's | 1:25-1:30 | 1:15-1:20 | 1:05-1:10 | 1:00-1:05 | :55-1:00 | :50 |
| distance 100's | 1:50-2:05 | 1:40-1:45 | 1:25-1:35 | 1:20-1:25 | 1:15 | 1:05-1:10 |
| distance 125's | 2:15-2:30 | 2:05-2:15 | 1:50-1:55 | 1:40-1:50 | 1:30-1:40 | 1:25 |
| distance 150's | 2:45-3:05 | 2:30-2:40 | 2:10-2:20 | 2:00-2:10 | 1:50-2:00 | 1:40-1:45 |
| distance 175's | 3:15-3:25 | 2:55-3:05 | 2:25-2:45 | 2:20-2:30 | 2:10-2:15 | 1:55-2:00 |
| distance 200's | 3:40-4:05 | 3:20-3:30 | 2:55-3:05 | 2:40-2:50 | 2:25-2:35 | 2:15-2:20 |
| 110 Percent | lane 6 | lane 5 | lane 4 | lane 3 | lane 2 | lane 1 |
| distance 50's | :50-:55 | :45-:50 | :40-:45 | :35-:40 | :33 | :30 |
| distance 75's | 1:15-1:25 | 1:05-1:15 | 1:00-1:05 | :55 | :50 | :45 |
| distance 100's | 1:40-1:50 | 1:30-1:40 | 1:20-1:25 | 1:10-1:15 | 1:05 | 1:00 |
| distance 125's | 2:05-2:15 | 1:50-2:00 | 1:40-1:45 | 1:30-1:40 | 1:25-1:30 | 1:15 |
| distance 150's | 2:30-2:45 | 2:15-2:25 | 2:00-2:05 | 1:50-1:55 | 1:40-1:45 | 1:30-1:35 |
Using the above pace / goal times, coach Samland crafted the following tables for Anaerobic Sets, Aerobic Sets, and Sprint/Kick Sets.
Anaerobic sets can vary from 200 to 2000 yards depending on the repeat distance. It is primarily used for developing variety in speeds and pushing a swimmers effort beyond a pleasant comfortability. Gives you a great sense of accomplishment when pushed the right way.
Aerobic sets are usually 1000 to 3000 yards in duration. It is primarily used for conditioning/fitness.
Sprint sets can vary from 100 to 1000 yards. This main purpose of a sprint set is to develop strength and power. It is great for jump starting your metabolism.
Anaerobic Sheets: Omaha Masters
| 30 Percent | lane 6 | lane 5 | lane 4 | lane 3 | lane 2 | lane 1 |
| distance 50's | 1:35-1:45 | 1:25-1:30 | 1:15-1:20 | 1:05-1:10 | 1:00-1:05 | :55-1:00 |
| distance 75's | 2:20-2:35 | 2:05-2:15 | 1:50-2:00 | 1:40-1:50 | 1:35-1:40 | 1:25-1:30 |
| distance 100's | 3:05-3:30 | 2:45-3:00 | 2:30-2:45 | 2:15-2:30 | 2:05-2:10 | 1:55-2:00 |
| distance 125's | 3:55-4:20 | 3:30-3:45 | 3:05-3:20 | 2:50-3:00 | 2:35-2:45 | 2:20-2:25 |
| distance 150's | 4:40-5:15 | 4:15-4:30 | 3:45-4:00 | 3:25-3:40 | 3:00-3:15 | 2:50-3:00 |
| distance 175's | 5:30-6:00 | 4:55-5:15 | 4:20-4:45 | 4:00-4:15 | 3:40-3:50 | 3:15-3:25 |
| distance 200's | 6:15-7:00 | 5:40-6:00 | 5:00-5:25 | 4:30-4:50 | 4:10-4:25 | 3:45-3:55 |
| 40 Percent | lane 6 | lane 5 | lane 4 | lane 3 | lane 2 | lane 1 |
| distance 50's | 1:30-1:40 | 1:20-1:25 | 1:10-1:15 | 1:05-1:10 | 1:00-1:05 | :50-:55 |
| distance 75's | 2:15-2:25 | 2:00-2:10 | 1:45-1:55 | 1:35-1:45 | 1:30-1:35 | 1:20-1:25 |
| distance 100's | 3:00-3:15 | 2:40-2:50 | 2:20-2:35 | 2:10-2:20 | 1:55-2:05 | 1:45-1:50 |
| distance 125's | 3:40-4:05 | 3:15-3:30 | 2:55-3:05 | 2:40-2:50 | 2:25-2:35 | 2:15-2:20 |
| distance 150's | 4:25-4:55 | 4:00-4:15 | 3:30-3:45 | 3:10-3:25 | 2:55-3:10 | 2:40-2:45 |
| distance 175's | 5:10-5:45 | 4:40-5:00 | 4:10-4:25 | 3:45-4:00 | 3:25-3:40 | 3:05-3:15 |
| distance 200's | 5:55-6:30 | 5:15-5:40 | 4:40-5:00 | 4:15-4:30 | 3:55-4:05 | 3:30-3:40 |
| 50 Percent | lane 6 | lane 5 | lane 4 | lane 3 | lane 2 | lane 1 |
| distance 50's | 1:20-1:30 | 1:15-1:20 | 1:05-1:10 | 1:00-1:05 | :55-1:00 | :50-:55 |
| distance 75's | 2:05-2:20 | 1:55-2:00 | 1:35-1:45 | 1:30-1:35 | 1:20-1:30 | 1:15-1:20 |
| distance 100's | 2:45-3:05 | 2:30-2:40 | 2:10-2:25 | 2:00-2:10 | 1:50-2:00 | 1:40-1:45 |
| distance 125's | 3:25-3:50 | 3:05-3:20 | 2:45-3:00 | 2:30-2:40 | 2:15-2:25 | 2:05-2:10 |
| distance 150's | 4:10-4:35 | 3:45-4:00 | 3:15-3:30 | 3:00-3:15 | 2:45-2:55 | 2:30-2:40 |
| distance 175's | 4:50-5:20 | 4:20-4:40 | 3:50-4:10 | 3:30-3:45 | 3:10-3:30 | 2:55-3:05 |
| distance 200's | 5:30-6:10 | 5:00-5:20 | 4:25-4:45 | 4:00-4:20 | 3:40-3:55 | 3:20-3:30 |
| 60 Percent | lane 6 | lane 5 | lane 4 | lane 3 | lane 2 | lane 1 |
| distance 50's | 1:15-1:25 | 1:10-1:15 | 1:00-1:05 | :55-1:00 | :50-:55 | :45-:50 |
| distance 75's | 1:55-2:10 | 1:45-1:50 | 1:30-1:40 | 1:25-1:30 | 1:15-1:20 | 1:10-1:15 |
| distance 100's | 2:35-2:50 | 2:20-2:30 | 2:05-2:15 | 1:50-2:00 | 1:45-1:50 | 1:35-1:40 |
| distance 125's | 3:15-3:35 | 2:55-3:05 | 2:30-2:45 | 2:20-2:30 | 2:10-2:15 | 1:55-2:00 |
| distance 150's | 3:50-4:20 | 3:30-3:45 | 3:05-3:20 | 2:50-3:00 | 2:35-2:40 | 2:20-2:25 |
| distance 175's | 4:30-5:00 | 4:05-4:25 | 3:35-3:55 | 3:15-3:30 | 3:00-3:10 | 2:45-2:50 |
| distance 200's | 5:10-5:45 | 4:40-4:55 | 4:10-4:35 | 3:50-4:00 | 3:25-3:40 | 3:05-3:15 |
Aerobic Sheets: Omaha Masters
| 70 Percent | lane 6 | lane 5 | lane 4 | lane 3 | lane 2 | lane 1 |
| distance 50's | 1:10-1:20 | 1:05-1:10 | :55-1:00 | :50-:55 | :45-:50 | :40-:45 |
| distance 75's | 1:50-2:00 | 1:35-1:45 | 1:25-1:35 | 1:15-1:25 | 1:10-1:15 | 1:05-1:10 |
| distance 100's | 2:25-2:40 | 2:10-2:20 | 1:55-2:00 | 1:45-1:50 | 1:35-1:40 | 1:25-1:30 |
| distance 125's | 3:05-3:20 | 2:40-2:55 | 2:20-2:35 | 2:10-2:20 | 2:00-2:05 | 1:50-1:55 |
| distance 150's | 3:35-4:00 | 3:10-3:25 | 2:50-3:05 | 2:35-2:45 | 2:20-2:30 | 2:10-2:15 |
| distance 175's | 4:15-4:40 | 3:45-4:00 | 3:20-3:40 | 3:00-3:15 | 2:45-2:55 | 2:30-2:40 |
| distance 200's | 4:45-5:20 | 4:20-4:35 | 3:45-4:10 | 3:25-3:40 | 3:10-3:20 | 2:55-3:00 |
| 80 Percent | lane 6 | lane 5 | lane 4 | lane 3 | lane 2 | lane 1 |
| distance 50's | 1:05-1:15 | 1:00-1:05 | :50-1:00 | :45-:50 | :45 | :40 |
| distance 75's | 1:40-1:50 | 1:30-1:40 | 1:20-1:25 | 1:10-1:1:20 | 1:05-1:10 | 1:00-1:05 |
| distance 100's | 2:15-2:35 | 2:00-2:10 | 1:45-1:55 | 1:35-1:40 | 1:25-1:35 | 1:20-1:25 |
| distance 125's | 2:45-3:05 | 2:30-2:40 | 2:10-2:25 | 2:00-2:05 | 1:50-2:00 | 1:40-1:45 |
| distance 150's | 3:20-3:40 | 3:00-3:15 | 2:40-2:55 | 2:25-2:35 | 2:10-2:20 | 2:00-2:05 |
| distance 175's | 3:50-4:20 | 3:30-3:45 | 3:05-3:20 | 2:50-3:00 | 2:35-2:40 | 2:20-2:25 |
| distance 200's | 4:25-4:55 | 4:00-4:15 | 3:30-3:50 | 3:10-3:25 | 2:55-3:05 | 2:40-2:50 |
| 90 Percent | lane 6 | lane 5 | lane 4 | lane 3 | lane 2 | lane 1 |
| distance 50's | 1:00-1:10 | :55-1:00 | :50-:55 | :45 | :40 | :35 |
| distance 75's | 1:30-1:40 | 1:20-1:25 | 1:10-1:20 | 1:05-1:10 | 1:00-1:05 | :55-1:00 |
| distance 100's | 2:00-2:15 | 1:50-2:00 | 1:35-1:45 | 1:25-1:35 | 1:20-1:25 | 1:15 |
| distance 125's | 2:35-2:50 | 2:15-2:25 | 2:00-2:10 | 1:50-2:00 | 1:40-1:50 | 1:30-1:35 |
| distance 150's | 3:05-3:25 | 2:45-3:00 | 2:25-2:40 | 2:10-2:25 | 2:00-2:10 | 1:50-1:55 |
| distance 175's | 3:35-4:00 | 3:10-3:25 | 2:50-3:05 | 2:35-2:45 | 2:20-2:30 | 2:10-2:15 |
| distance 200's | 4:05-4:30 | 3:35-3:55 | 3:10-3:30 | 2:55-3:10 | 2:40-2:50 | 2:25-2:35 |
| 95 Percent | lane 6 | lane 5 | lane 4 | lane 3 | lane 2 | lane 1 |
| distance 50's | 1:00-1:05 | :50-:55 | :45-:50 | :45 | :40 | :35 |
| distance 75's | 1:25-1:35 | 1:15-1:20 | 1:10-1:15 | 1:05 | 1:00 | :50-:55 |
| distance 100's | 1:55-2:10 | 1:45-1:50 | 1:30-1:40 | 1:20-1:30 | 1:15-1:20 | 1:10-1:15 |
| distance 125's | 2:25-2:40 | 2:10-2:20 | 1:55-2:05 | 1:45-1:50 | 1:35-1:40 | 1:25-1:30 |
| distance 150's | 2:55-3:15 | 2:35-2:50 | 2:15-2:30 | 2:05-2:15 | 1:55-2:00 | 1:45-1:50 |
| distance 175's | 3:25-3:45 | 2:50-3:20 | 2:40-2:55 | 2:25-2:40 | 2:10-2:20 | 2:05-2:10 |
| distance 200's | 3:50-4:15 | 3:30-3:45 | 3:05-3:20 | 2:45-3:00 | 2:35-2:45 | 2:20-2:25 |
Sprint/Kick Sheets: Omaha Masters
| 10 Percent | lane 6 | lane 5 | lane 4 | lane 3 | lane 2 | lane 1 |
| distance 50's | 1:45-1:55 | 1:35-1:40 | 1:25-1:30 | 1:15-1:20 | 1:10-1:15 | 1:05 |
| distance 75's | 2:35-2:55 | 2:20-2:30 | 2:05-2:15 | 1:55-2:00 | 1:45-1:50 | 1:35-1:40 |
| distance 100's | 3:30-3:55 | 3:10-3:20 | 2:45-2:55 | 2:30-2:40 | 2:20-2:25 | 2:05-2:10 |
| distance 125's | 4:25-4:50 | 3:55-4:10 | 3:30-3:40 | 3:10-3:25 | 2:55-3:05 | 2:35-2:45 |
| distance 150's | 5:15-5:50 | 4:45-5:00 | 4:10-4:25 | 3:45-4:00 | 3:20-3:40 | 3:10-3:15 |
| -10 Percent | lane 6 | lane 5 | lane 4 | lane 3 | lane 2 | lane 1 |
| distance 50's | 1:55-2:10 | 1:45-1:50 | 1:30-1:40 | 1:25-1:30 | 1:15-1:20 | 1:10-1:15 |
| distance 75's | 2:55-3:15 | 2:35-2:45 | 2:15-2:30 | 2:05-2:15 | 1:55-2:00 | 1:45-1:50 |
| distance 100's | 3:50-4:20 | 3:30-3:45 | 3:05-3:20 | 2:45-3:00 | 2:35-2:45 | 2:20-2:25 |
| distance 125's | 4:50-5:20 | 4:20-4:40 | 3:50-4:05 | 3:30-3:45 | 3:15-3:25 | 2:55-3:05 |
| distance 150's | 5:45-6:20 | 5:15-5:35 | 4:35-4:50 | 4:10-4:30 | 3:50-4:00 | 3:30-3:40 |
