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
When I was training regularly we would do a "lactate set" once a month mid-season. It was 10 x 100y on 3 or 4 minutes. I would be swimming about 1:12/1:13 from a push (best race at that time was 1:10 from blocks).
Total workout was 4,000 or so.
By the end of the lactate set I would be on the verge of tears and hanging in the gutter. Not sure what hurt exactly, but still felt like I had been run over by a truck. Next morning it was a struggle just to get out of bed to go to work. A few days later I would be faster, but no way I could do those very often both from the physical punishment and also getting psyched up to do them hard.
These days: much less swimming, much slower, much more rest between swims. I did a 4 x 100y fly and still the next day I slept 14 hours.
When I was training regularly we would do a "lactate set" once a month mid-season. It was 10 x 100y on 3 or 4 minutes. I would be swimming about 1:12/1:13 from a push (best race at that time was 1:10 from blocks).
Total workout was 4,000 or so.
By the end of the lactate set I would be on the verge of tears and hanging in the gutter. Not sure what hurt exactly, but still felt like I had been run over by a truck. Next morning it was a struggle just to get out of bed to go to work. A few days later I would be faster, but no way I could do those very often both from the physical punishment and also getting psyched up to do them hard.
These days: much less swimming, much slower, much more rest between swims. I did a 4 x 100y fly and still the next day I slept 14 hours.
