My hardest workout last week was 1900 yards - but 800 was at race pace:
800 warm-up
4 build 25s sprint
4 fast 25s
100 easy
12x50 every 90s sec at 100 race pace
200 warm down
I had time for another 2500 of kicking / swimming / pulling, but I was so tired, there is no point, except "counting yards"...
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Former Member
I know - 200 warm down does nothing to remove lactate.
Need to warm-down more - at least 20 minutes, but sometimes I am just too tired.
New set yesterday - 10x50 on 2 minutes - 2 less reps, add 30 seconds rest. Best average - or second 50 of 100 pace - sub 24 for me.
These sets are somwhat different from my usual race pace sets. I am usually going for 4-6x75 on 6 minutes - or 4 broken 100s. The good thing about the 50s is that I get more reps while swimming almost all of it technically "clean". I can try different things and experiment more. But I don't get the piano effect - we will see how that works out.
I know - 200 warm down does nothing to remove lactate.
Need to warm-down more - at least 20 minutes, but sometimes I am just too tired.
New set yesterday - 10x50 on 2 minutes - 2 less reps, add 30 seconds rest. Best average - or second 50 of 100 pace - sub 24 for me.
These sets are somwhat different from my usual race pace sets. I am usually going for 4-6x75 on 6 minutes - or 4 broken 100s. The good thing about the 50s is that I get more reps while swimming almost all of it technically "clean". I can try different things and experiment more. But I don't get the piano effect - we will see how that works out.
