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 agree with Ande....there are definitely different levels of "Hard" all the way up to Race Pace....I usually save Race Pace days for Fridays so I have the weekend to recover....once I get back to the level of doing 2 a days then the follow up day to a Race Pace day would be a lot of long rest/easy sets concentrating a lot on the warm up and a lot of drills.
I agree with Ande....there are definitely different levels of "Hard" all the way up to Race Pace....I usually save Race Pace days for Fridays so I have the weekend to recover....once I get back to the level of doing 2 a days then the follow up day to a Race Pace day would be a lot of long rest/easy sets concentrating a lot on the warm up and a lot of drills.
