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
1:1 at least. Swimming 100's at race pace would require more than 1:1 for me...if they are to continue to resemble something like a race pace swim.
At Least!! If I'm doing 50's or 100's at race pace for 50 or 100, I do the 50's on a 3:00 interval (and even then they are at about 1-2 sec slower than my best) and 100's on 6:00 (again these are swam 2-3 sec slower than my best). And I am usually only able to do 4-6 50's or 3-4 100's and hold the target times. The 1:1 ratio works good for 200 -500 race pace swims though.
1:1 at least. Swimming 100's at race pace would require more than 1:1 for me...if they are to continue to resemble something like a race pace swim.
At Least!! If I'm doing 50's or 100's at race pace for 50 or 100, I do the 50's on a 3:00 interval (and even then they are at about 1-2 sec slower than my best) and 100's on 6:00 (again these are swam 2-3 sec slower than my best). And I am usually only able to do 4-6 50's or 3-4 100's and hold the target times. The 1:1 ratio works good for 200 -500 race pace swims though.
