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 swim 4 times per week, occasionally 5. Distance is in the range of 2800-3300 meters. Warmup is very consistent at about 800. The meat of the workout varies. Mondays are usually aerobic threshold work, Tuesdays recovery, Thursdays V02max or Lactate production, Fridays something else. My coach doesn't include "race pace" until the last month or so of the season and it is usually broken swims. The RP set might be something like 4x25 on :15 following by 200yds easy recovery, then repeated one or two times. Race pace to my coach is max effort swims. He will time the broken pieces and use it to predict a race time unbroken. A race pace set may last 15-20 minutes, no longer. These sets leave my muscles drained for a long time even if if my heart and lungs return to normal.
The lactate production sets are usually very hard with long rest, but I wouldn't describe them as race pace. These sets become more common in the latter part of the season, and could be something like 6 x 100 (yds.) free on 2:30, swum very hard.
Most workouts also include at least a bit of sprinting - usually 25 sprint, 25 easy 50s. Then warmdown.
I swim 4 times per week, occasionally 5. Distance is in the range of 2800-3300 meters. Warmup is very consistent at about 800. The meat of the workout varies. Mondays are usually aerobic threshold work, Tuesdays recovery, Thursdays V02max or Lactate production, Fridays something else. My coach doesn't include "race pace" until the last month or so of the season and it is usually broken swims. The RP set might be something like 4x25 on :15 following by 200yds easy recovery, then repeated one or two times. Race pace to my coach is max effort swims. He will time the broken pieces and use it to predict a race time unbroken. A race pace set may last 15-20 minutes, no longer. These sets leave my muscles drained for a long time even if if my heart and lungs return to normal.
The lactate production sets are usually very hard with long rest, but I wouldn't describe them as race pace. These sets become more common in the latter part of the season, and could be something like 6 x 100 (yds.) free on 2:30, swum very hard.
Most workouts also include at least a bit of sprinting - usually 25 sprint, 25 easy 50s. Then warmdown.
