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 3 to 4 times a week, 3K-3.5K meters a workout. My workouts are 3 types:
weekends I do sprint sets (nearly 50% of the workout at 90-95% effort level),
weekdays one workout focused on drills (15-20% on 90-95% effort level)
and the other one endurance (80% of the workout at 85-90% effort level).
Sometimes I choose a program from Kevin Williams in this forum.
Now I started dryland training 2 times a week plus 3 times 2.5-3K meters of swim. I need dryland exercises to be stronger.:fish2:
I swim 3 to 4 times a week, 3K-3.5K meters a workout. My workouts are 3 types:
weekends I do sprint sets (nearly 50% of the workout at 90-95% effort level),
weekdays one workout focused on drills (15-20% on 90-95% effort level)
and the other one endurance (80% of the workout at 85-90% effort level).
Sometimes I choose a program from Kevin Williams in this forum.
Now I started dryland training 2 times a week plus 3 times 2.5-3K meters of swim. I need dryland exercises to be stronger.:fish2:
