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
This is an interesting discussion. When I hear "race pace" I think time trials. We do time trials once a trimester on our team, and it is brutal. I go 100% for all of the events (say 5 events). With a 500 warm up and 200 warm down.
I cannot imagine a workout of 1000+ yards of race pace where you absolutely bury yourself--for me 3000 per hour is about max so 30% of my workout as race pace would be a huge effort . Once a week on Fridays maybe. I was not a high school or college swimmer though. I guess there are whole schools of training on race pace efforts EVERYDAY (!), ala Santa Clara Swim Club with Jochems as coach. It sounds like hell.
This is an interesting discussion. When I hear "race pace" I think time trials. We do time trials once a trimester on our team, and it is brutal. I go 100% for all of the events (say 5 events). With a 500 warm up and 200 warm down.
I cannot imagine a workout of 1000+ yards of race pace where you absolutely bury yourself--for me 3000 per hour is about max so 30% of my workout as race pace would be a huge effort . Once a week on Fridays maybe. I was not a high school or college swimmer though. I guess there are whole schools of training on race pace efforts EVERYDAY (!), ala Santa Clara Swim Club with Jochems as coach. It sounds like hell.
