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
Race Pace to me is just that,not "all out" swims(except for 25s).For instance on 100 pace days I am swimming 200s as 50 at"race pace" and 150 as recovery. For this,race pace means the time of the 2nd 50 of my 100. That is my goal time,if I can't make it I lengthen my interval.On 200 pace days I swim 300s with the first 100 at the speed of the second 10 of my 200. These are not lactate tolerance swims,the idea is to get my body used to that pace so that when I am in a race I go that pace without thinking.As I said I do 50 pace one day,100 pace one day and 200 pace one day. On the forth day I will do lactate tolerance set sometimes or other different things,but on pace days I pretty much stick to the above. Just to add another thing set I do rarely on the forth day,200s,sprint the first 50 all out and then try to hold good form and DPS the next 150. It's is a good way to get confidence(or not) that I won't fall apart if I take my 200 out too fast.
Race Pace to me is just that,not "all out" swims(except for 25s).For instance on 100 pace days I am swimming 200s as 50 at"race pace" and 150 as recovery. For this,race pace means the time of the 2nd 50 of my 100. That is my goal time,if I can't make it I lengthen my interval.On 200 pace days I swim 300s with the first 100 at the speed of the second 10 of my 200. These are not lactate tolerance swims,the idea is to get my body used to that pace so that when I am in a race I go that pace without thinking.As I said I do 50 pace one day,100 pace one day and 200 pace one day. On the forth day I will do lactate tolerance set sometimes or other different things,but on pace days I pretty much stick to the above. Just to add another thing set I do rarely on the forth day,200s,sprint the first 50 all out and then try to hold good form and DPS the next 150. It's is a good way to get confidence(or not) that I won't fall apart if I take my 200 out too fast.
