Swimming
Delaware Senior Olympics Swim Meet - October 5, 2007 Dover YMCA
Meet Results and Records.
THE SUPER SET
The SUPER SET is an exciting way for Masters Swimmers (and of course Senior Olympics Swimmers as well) to create goals on the way to achieving physical fitness. Interval training can improve cardiovascular endurance by increasing the total work (yardage/speed) while decreasing the rest needed between swims.
Pacific Masters Swimming has developed a set of 10 x 100 yards freestyle repeats for the SUPER SET. A swimmer should be able to complete all 10 of the 100-yard swims at the selected interval before attempting a more difficult interval. There are six levels of difficulty identified by the color. The intervals are designed for the majority of fitness swimmers, especially those who do not measure their fitness changes by participating in swimming meets. The SUPER SET can be managed by a coach or by the swimmer who does not have a coach. The SUPER SET should be used as a motivation/evaluation tool, not a part of regular daily workouts. A maximum of one or two attempts per month seems to be a good guideline for using the SUPER SET to measure progress.
The times for each SUPER SET represent the interval on which you must start each of the 10, 100-yard swims. For example, women 55-59 seeking to master the green SUPER SET must begin each 100-yard swim every two minutes. Your rest will be determined by how quickly you swim the 100 yards.
|
Women |
||||||
|
Age Group |
Orange |
Purple |
Green |
Red |
Blue |
Gold |
|
50-54 |
2:45 |
2:15 |
1:55 |
1:45 |
1:40 |
1:35 |
|
55-59 |
2:50 |
2:20 |
2:00 |
1:50 |
1:45 |
1:40 |
|
60-64 |
2:55 |
2:25 |
2:05 |
1:55 |
1:50 |
1:45 |
|
65-69 |
3:05 |
2:35 |
2:15 |
2:05 |
2:00 |
1:55 |
|
70-74 |
3:20 |
2:50 |
2:30 |
2:20 |
2:15 |
2:10 |
|
75-79 |
3:35 |
3:05 |
2:45 |
2:35 |
2:30 |
2:25 |
|
80+ |
3:50 |
3:20 |
3:00 |
2:50 |
2:45 |
2:40 |
|
Men |
||||||
|
Age Group |
Orange |
Purple |
Green |
Red |
Blue |
Gold |
|
50-54 |
2:40 |
2:10 |
1:50 |
1:40 |
1:35 |
1:30 |
|
55-59 |
2:45 |
2:15 |
1:55 |
1:45 |
1:40 |
1:35 |
|
60-64 |
2:50 |
2:20 |
2:00 |
1:50 |
1:45 |
1:40 |
|
65-69 |
2:55 |
2:25 |
2:05 |
1:55 |
1:50 |
1:45 |
|
70-74 |
3:00 |
2:30 |
2:10 |
2:00 |
1:55 |
1:50 |
|
75-79 |
3:05 |
2:35 |
2:15 |
2:05 |
2:00 |
1:55 |
|
80+ |
3:10 |
2:40 |
2:20 |
2:10 |
2:05 |
2:00 |
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