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
Parents
Former Member
I don't do enough race pace in practice but I think it is quite valuaable for improving times provided you allow enough rest time in between workouts. Race pace is going to result in some atrophy of muscles and without the time to rebuild, hypertrophy, you will lose strength and possibly some speed. Swimming a large amount of race pace 5 to 6 days a week is too much IMHO.
I don't do enough race pace in practice but I think it is quite valuaable for improving times provided you allow enough rest time in between workouts. Race pace is going to result in some atrophy of muscles and without the time to rebuild, hypertrophy, you will lose strength and possibly some speed. Swimming a large amount of race pace 5 to 6 days a week is too much IMHO.
