Sunday, January 7th 2018, Blodgett Pool, Harvard University.
8:00 AM Doors open
8:00-8:45 AM Warm-up and lane organization. Use the Restrooms before you start.
8:45 AM: All swimmers must be at their lane or in the water at their lane.
8:50 AM: Mandatory Pre Race Briefing & singing of the National Anthem, performed by Scott McInerney. All lanes should be organized at this time.
9:00 All lanes begin 100x100 IMPORTANT NOTE - Harvard will be installing a new scoreboard and is planning on having it completed in early January. In the event that it has not been finished we will follow a secondary procedure to count total yardage which will be communicated beforehand. If it is installed, we are planning on having CRM member Rick Osterberg assist with the new scoreboard to count the 100s for each interval. Please take the time to let Rick know how much we appreciate his efforts. We will use the digital wall-clocks to follow intervals and track total time.
1:00 PM: All swimmers must be out of the pool.
LANE ORGANIZATION BY INTERVAL: Lanes run slowest to fastest from the 6-Lane Pool and middle deep, to the 8-Lane pool.
INTERVAL TIMES: Below are base intervals with the corresponding total time needed to complete 100x100, listed in Hours, Minutes, and Seconds.
Interval Total Time
WHAT INTERVAL DO I CHOOSE? A good place to start is 10-15 seconds slower than your base interval, however it also depends on your endurance and fitness level. Some swimmers can complete the 100x100 close to their base interval, while others will need to take it much slower in order to finish. Error on the conservative side (choose a larger interval) so you will have a better chance of finishing.
ROTATE THE LANE LEADER: you are encouraged to rotate the lane leader every ten 100s, however your lane must stay on the original send-off time in order to stay on the correct count.
RESTROOM BREAKS: There will be no scheduled breaks during the 100x100. Use the restrooms before you start. If you would like to make up the 100s you missed during restroom breaks there will be time for that at the end, however all swimmers must exit the pool by 1:00 PM.
EQUIPMENT: FINS are encouraged for those who are prone to shoulder injuries. NO PADDLES: paddles are not allowed at this event because we have had issues with swimmers getting injured when hit by paddles.
FUEL/FOOD/DRINKS: No glass allowed on deck. CRM will provide water, a variety of energy replacement products, and snacks; however, do not depend on CRM for all your nutrition needs. Bring your favorite energy drinks and energy GELS/GUs, and water bottles. GELS/GUs are the most popular food every year. GELS/GUs can be purchased at sports stores. Please bring GELS/GUs; we will not provide them.
MARK your bottles with tape, a hair tie, or a permanent marker. Many swimmers will have the same brand and flavor of sports drink in the same lane. Please do not bring food that will crumble all over the pool deck (NO crackers, muffins, bread, fruit, etc. at the lanes. Eat these items before the event).
Fuel often and fuel early. We do not want to pull swimmers out of the pool who become delirious and incoherent because they forgot to fuel. Plan on consuming a bare minimum of 150-300 calories per hour during the event, in the form of: energy drinks, energy gels, GUs, Clif Bloks, etc., and other energy sports food.
TIPS FOR THE 100x100:
-LANE ETIQUETTE: Please make sure everyone in your lane has space to finish on the wall (slide over when you touch the wall). Be courteous to other swimmers, the coaches, and the lifeguards; disrespectful behavior will not be tolerated. Listen to the CRM coaches on deck; they have final say when making decisions. Thank you.
-Eat BREAKFAST before you arrive, even if it is a small breakfast.
-Use the RESTROOMS before starting the 100x100.
-Bring EXTRA GOGGLES in case yours break. We will provide free swim caps for participants.
-Be at your lane by 8:45 AM so we can organize lanes.
-Please bring SPORTS DRINKS, WATER, GELS, GUs, AND SNACKS. No Glass on deck. Each athlete is different in his/her caloric needs. Assuming you start with a full fuel tank, plan on consuming 150-300 calories per hour during the swim; this is merely a general guideline. Fuel early and fuel often during the event; DO NOT wait until you feel tired or hungry or thirsty.
-Bring plastic bottles that have easy-to-use squeeze tops, as you may not have time to unscrew conventional tops in between 100s.
-Mark your bottles with a recognizable feature, as many swimmers will be drinking the same brand and flavor of sports drink in the same lane.
-Bring easy-to-consume snacks such as Gels and GUs.
-Do not bring messy items to eat during the event such as crackers, muffins, fruit, or any food item that will crumble and dirty the pool area.
-Eat before the event and eat a meal soon after the event. Fueling before, during and after will maximize your performance and your ability to recover.
Please forward the above information to all your friends and fellow athletes who are interested in joining us. We want everyone to be prepared and know what to expect at the event.
Thank you; see you all on Sunday January 7th, 2018!
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