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
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
My 2 cents...
This is a good workout for a sprinter. You probably do well with the 50 and the 100.
And the workload is just right in terms of pace and a little bit of sprint.
In my humble opinion...this formula might leave you a bit ill prepared if you ever planned on the 200 or greater.
And that said...a bit more yardage could only help your stamina on the 100.
I was a 100 free swimmer in college...and went out fast for the first 75. The third turn was always brutal no matter what.
That's where the weight room and a bit more endurance training really paid off.
Maybe on a non sprint day...see how many 100's you can do at the 1:10 rest interval.
If you can manage around 10 or so...you'll be investing money in the bank.
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
My 2 cents...
This is a good workout for a sprinter. You probably do well with the 50 and the 100.
And the workload is just right in terms of pace and a little bit of sprint.
In my humble opinion...this formula might leave you a bit ill prepared if you ever planned on the 200 or greater.
And that said...a bit more yardage could only help your stamina on the 100.
I was a 100 free swimmer in college...and went out fast for the first 75. The third turn was always brutal no matter what.
That's where the weight room and a bit more endurance training really paid off.
Maybe on a non sprint day...see how many 100's you can do at the 1:10 rest interval.
If you can manage around 10 or so...you'll be investing money in the bank.
