How many yards a practice do you swim?

originally posted by Gull80 I guess a related question (sorry to get back on topic) would be: What should be the relative percentages of En1, En2, and En3 sets (aerobic, anaerobic threshold, and overload endurance) at a Masters level? I think it's difficult to adequately distribute these swimming 3-4000/workout. That is a very good question. I have been looking over my workout logs (which I have been very behind in posting on my training blog BTW.....sorry Ande I will catch up soon I promise). I have estimated that on most workouts in which we swim around 7500 meters, that approximately 55% of the workout is at anaerobic threshhold and about 45% of the workout is warmup and aerobic base....We also do Lactate overload sets on certain days (which I think is pretty much the same thing that Ion has referred to ATP-CP in his last posting....only our coach just uses a different term for it?).....but we rarely do Lactate Overload sets on the same days that we do a lot of anearobic threshhold sets.....He mixes the workouts up so that we pretty much alternate between workouts that are more aneorobic Threshhold sets and workouts that are more Lactate overload sets.....since the lactate overload sets usually consist of shorter distances (like sets of 25's, 50's or 100's) with a lot of rest in between, we don't do nearly as much of the yardage in practice for these sets as the anearobic threshhold sets (which are usually 200's or 300's...sometimes 400's)....A typical Lactate overload set might be (6x 50's fast on 3:00 with a 50 easy in between each one...followed by 4 25's fast ...then a 200 easy) x2 ...or x3.....sometimes you can replace the 50's with 100's......He likes to follow something like the above with a set of 6 50's or 6 75's fast with lots of rest...only doing your best stroke other than freestyle. Usually the actual yardage for these lactate overload sets only account for 10- 20% of the entire workout.....the rest is mostly aerobic base with maybe a set of 10 x 100 kick at anearobic threshhold squeezed in there somewhere just to mix it up a little....So all in all we seem to be "kinda" following something like the Maglischo formula that Ion mentioned....but not exactly...we do a lot more aerobic than just 10% and not quite as much anearobic threshhold as in the Maglischo formula.....But as the season progresses maybe the workouts will change some and fit the formula from Ion's post better?...I think our coach wants us to build a strong aerobic base during the beggining of the season...and that's the reason for the higher percentage of aerobic sets....but then again I'm only guessing about that? Newmastersswimmer

originally posted by Gull80 I guess a related question (sorry to get back on topic) would be: What should be the relative percentages of En1, En2, and En3 sets (aerobic, anaerobic threshold, and overload endurance) at a Masters level? I think it's difficult to adequately distribute these swimming 3-4000/workout. That is a very good question. I have been looking over my workout logs (which I have been very behind in posting on my training blog BTW.....sorry Ande I will catch up soon I promise). I have estimated that on most workouts in which we swim around 7500 meters, that approximately 55% of the workout is at anaerobic threshhold and about 45% of the workout is warmup and aerobic base....We also do Lactate overload sets on certain days (which I think is pretty much the same thing that Ion has referred to ATP-CP in his last posting....only our coach just uses a different term for it?).....but we rarely do Lactate Overload sets on the same days that we do a lot of anearobic threshhold sets.....He mixes the workouts up so that we pretty much alternate between workouts that are more aneorobic Threshhold sets and workouts that are more Lactate overload sets.....since the lactate overload sets usually consist of shorter distances (like sets of 25's, 50's or 100's) with a lot of rest in between, we don't do nearly as much of the yardage in practice for these sets as the anearobic threshhold sets (which are usually 200's or 300's...sometimes 400's)....A typical Lactate overload set might be (6x 50's fast on 3:00 with a 50 easy in between each one...followed by 4 25's fast ...then a 200 easy) x2 ...or x3.....sometimes you can replace the 50's with 100's......He likes to follow something like the above with a set of 6 50's or 6 75's fast with lots of rest...only doing your best stroke other than freestyle. Usually the actual yardage for these lactate overload sets only account for 10- 20% of the entire workout.....the rest is mostly aerobic base with maybe a set of 10 x 100 kick at anearobic threshhold squeezed in there somewhere just to mix it up a little....So all in all we seem to be "kinda" following something like the Maglischo formula that Ion mentioned....but not exactly...we do a lot more aerobic than just 10% and not quite as much anearobic threshhold as in the Maglischo formula.....But as the season progresses maybe the workouts will change some and fit the formula from Ion's post better?...I think our coach wants us to build a strong aerobic base during the beggining of the season...and that's the reason for the higher percentage of aerobic sets....but then again I'm only guessing about that? Newmastersswimmer