I think most masters who work out with a team tend to swim about 3-4 K per work out. But what I want to know is what percentage of that is hard swimming? And by hard I mean race pace effort.
For example, last nights work out was the following.
4X200 warm up. (EZ swimming)
10X100 - odd on 1:35 (EZ) Even on 1:20 (hard)
3 rounds of the following
200 on 3:00 Build (EZ/moderate)
3X100 on 1:40 (25 hard/25 EZ...)
4X50 kick on 1:05
Warm down 200
2750 of this was EZ or moderate swimming. And only 950 was hard swimming. About 26%. For the high intensity/quality yards fans is this about right or is it a little light?
Kevin
2750 of this was EZ or moderate swimming. And only 950 was hard swimming. About 26%. For the high intensity/quality yards fans is this about right or is it a little light?
I don't swim on a team that concentrates on quality over quantity so much, but with that caveat I think it's about right, if not a little " heavy." 1000 yards of race paced swimming per workout is a lot. Did you truly do it race pace? My feeling is a lot of people would swim "hard" swims fast, but definitely not race pace. Maybe 90% of race pace or something like that.
I'll be curious to see what others say about this. Personally, I'd say substantially less than 10% of my total distance is done at 90% speed or faster.
2750 of this was EZ or moderate swimming. And only 950 was hard swimming. About 26%. For the high intensity/quality yards fans is this about right or is it a little light?
I don't swim on a team that concentrates on quality over quantity so much, but with that caveat I think it's about right, if not a little " heavy." 1000 yards of race paced swimming per workout is a lot. Did you truly do it race pace? My feeling is a lot of people would swim "hard" swims fast, but definitely not race pace. Maybe 90% of race pace or something like that.
I'll be curious to see what others say about this. Personally, I'd say substantially less than 10% of my total distance is done at 90% speed or faster.
