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
I was doing too much at race pace (holding my pace for the 1650) for 75% of practice. That accounts for the mega drops in my distance events.
Now that I am trying to get some sprint speed I am doing about 25% sprint speed and 25% distance race pace the remaining 50% is moderate or EZ. In practice I find I have been able to beat my best times on a good day. My 50 Back has already gone down.
With the change in percentages I find I recover faster and can handle double practices now with ease.
I was doing too much at race pace (holding my pace for the 1650) for 75% of practice. That accounts for the mega drops in my distance events.
Now that I am trying to get some sprint speed I am doing about 25% sprint speed and 25% distance race pace the remaining 50% is moderate or EZ. In practice I find I have been able to beat my best times on a good day. My 50 Back has already gone down.
With the change in percentages I find I recover faster and can handle double practices now with ease.
