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
Very thought-provoking post, Kevin... after thinking about it, I don't do nearly enough true race-pace efforts. I do a lot of 90-95%ish stuff, but not race pace. I enter all my workouts in excel and color code each workout for easy (green), medium (yellow), and hard (red). It's a totally arbitrary coding, and probably somewhat dependent on how I felt during/after the workout, but still looking back since June 1, I've only had 3 'red' days. Granted, our team's focus in the summer is geared toward the open water swimmers and tris, but still...
Sadly, I am a sprinter and my focus event is the 100 free. I really need to do some more all out race pace quality in my workouts! I think you nailed it with people complaining about too much rest and wanting to shorten the interval. Unfortunately, lots of people don't understand that 5x100 ALL OUT on the 5:00 is wayyyyyyy more excruciating than say 20x100 on the 1:30.
Hoping to put a lot more RED in the worksheet next season,
Carrie
Very thought-provoking post, Kevin... after thinking about it, I don't do nearly enough true race-pace efforts. I do a lot of 90-95%ish stuff, but not race pace. I enter all my workouts in excel and color code each workout for easy (green), medium (yellow), and hard (red). It's a totally arbitrary coding, and probably somewhat dependent on how I felt during/after the workout, but still looking back since June 1, I've only had 3 'red' days. Granted, our team's focus in the summer is geared toward the open water swimmers and tris, but still...
Sadly, I am a sprinter and my focus event is the 100 free. I really need to do some more all out race pace quality in my workouts! I think you nailed it with people complaining about too much rest and wanting to shorten the interval. Unfortunately, lots of people don't understand that 5x100 ALL OUT on the 5:00 is wayyyyyyy more excruciating than say 20x100 on the 1:30.
Hoping to put a lot more RED in the worksheet next season,
Carrie
