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
My team does a variety of hard swimming....just today our main set had 2 different parts...
5x200, where #1 and 4 had the 1st 100 fast, 2 and 5 the middle 100 fast, 3 and 6 the last 100 fast
later in the set, 4x (100 fast, 50 easy)
We fall into the same boat as the others, if there's too much rest, most of the fast lanes get restless and adjust the interval. I think we've done 100s on 3 minutes or more a few times, and some people complained.
Many times, the coach will have something like a group of timed swims on 6 minutes, you select whatever distance you want (usually a whole lane will do the same thing). Some lanes will do 100s, some 200s, and some do 400s, all with easy swimming in between as time allows. This way you can make it race pace if you want, or crank out some distance if you'd rather.
If I had to give a % of 'hard swimming' I think it would be around 15-20%.
My team does a variety of hard swimming....just today our main set had 2 different parts...
5x200, where #1 and 4 had the 1st 100 fast, 2 and 5 the middle 100 fast, 3 and 6 the last 100 fast
later in the set, 4x (100 fast, 50 easy)
We fall into the same boat as the others, if there's too much rest, most of the fast lanes get restless and adjust the interval. I think we've done 100s on 3 minutes or more a few times, and some people complained.
Many times, the coach will have something like a group of timed swims on 6 minutes, you select whatever distance you want (usually a whole lane will do the same thing). Some lanes will do 100s, some 200s, and some do 400s, all with easy swimming in between as time allows. This way you can make it race pace if you want, or crank out some distance if you'd rather.
If I had to give a % of 'hard swimming' I think it would be around 15-20%.
