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 know saving the lactate sets and race pace swimming for the latter part of the season is the conventional wisdom. But is that necessarily right (assuming you're not out of shape when the season begins)?
I agree with Quicksilver's last post. That's why I don't do 200s.
There are different kinds of lactate work....Some are intended to create large amounts of lactate, like high effort, but short sprints. Other sets might be designed to teach your body to tolerate high levels of lactate - "lactate threshold" work. These sets are high intensity, more rest than an aerobic threshold set, but shorter overall duration. I do these about once a week. I also do a few long rest sprints every week. My point is that the race pace broken swims are later in the season, but I swim "fast" throughout the season. Very important for me since I never race anything over 200 yds!
I know saving the lactate sets and race pace swimming for the latter part of the season is the conventional wisdom. But is that necessarily right (assuming you're not out of shape when the season begins)?
I agree with Quicksilver's last post. That's why I don't do 200s.
There are different kinds of lactate work....Some are intended to create large amounts of lactate, like high effort, but short sprints. Other sets might be designed to teach your body to tolerate high levels of lactate - "lactate threshold" work. These sets are high intensity, more rest than an aerobic threshold set, but shorter overall duration. I do these about once a week. I also do a few long rest sprints every week. My point is that the race pace broken swims are later in the season, but I swim "fast" throughout the season. Very important for me since I never race anything over 200 yds!
