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
And, wait a minute, you can't make 50 kicks on 1:05?! I think your 100 free would improve if your kicking improved!
I had typed 4x100 on 1:05 kick when I listed the work out. That was the typo I was referring to. My best kicking time for 100 yards with a kick board is only 1:28. Something I know I need to improve.
I guess the drawback with working out on a team is that we rarely do a true sprint set, or atleast one that is greater that a 1:1 rest to work ratio. I think 25's on :30 is about as close as it gets. Any more rest and the other swimmers complain and want to shorten the interval. At least now after looking at the link Knelson provided I understand why it is important.
Thanks for all the responses, this was helpful.
Kevin
And, wait a minute, you can't make 50 kicks on 1:05?! I think your 100 free would improve if your kicking improved!
I had typed 4x100 on 1:05 kick when I listed the work out. That was the typo I was referring to. My best kicking time for 100 yards with a kick board is only 1:28. Something I know I need to improve.
I guess the drawback with working out on a team is that we rarely do a true sprint set, or atleast one that is greater that a 1:1 rest to work ratio. I think 25's on :30 is about as close as it gets. Any more rest and the other swimmers complain and want to shorten the interval. At least now after looking at the link Knelson provided I understand why it is important.
Thanks for all the responses, this was helpful.
Kevin
