I'm back in the pool after a two decade offs. (Can't believe I'm that old.) I finally have a fairly solid base and want to get back to swimming interval workouts.
Can someone provide me with a rough rule of thumb for the percentage of my work that should be basic long slow distance type work and the percentage that should be intervals?
I'd eventually like to get back into competition -- but my more immediate goal is to get back to feeling like I'm doing real workouts again.
Parents
Former Member
Aerobic conditioning requires about 70% effort with short rest and anaerobic is above that % with more rest. Now mixing the 2 isn't bad either.
Try: 100 perfect free technique with about :15 to :20 rest and then 4 x 50 strong with :05 to :07 rest. Do it 4 times. The perfect free will be your recovery.
Or 2 x 75 strong with :05 to :10 rest and then a 50 easy. Do it 4 times--mix in some drill on the 50 or kick it.
Here's a new set I like: (swim this continously with flip turns) 25 build breath all you want, 25 fast 3 breaths, 25 moderate 2 breaths, 25 fast breath all you want, 25 easy 1 breath--rest :10 and repeat 4 times.
Good to hear you are back in the pool. check the workout section, variety is important.
Aerobic conditioning requires about 70% effort with short rest and anaerobic is above that % with more rest. Now mixing the 2 isn't bad either.
Try: 100 perfect free technique with about :15 to :20 rest and then 4 x 50 strong with :05 to :07 rest. Do it 4 times. The perfect free will be your recovery.
Or 2 x 75 strong with :05 to :10 rest and then a 50 easy. Do it 4 times--mix in some drill on the 50 or kick it.
Here's a new set I like: (swim this continously with flip turns) 25 build breath all you want, 25 fast 3 breaths, 25 moderate 2 breaths, 25 fast breath all you want, 25 easy 1 breath--rest :10 and repeat 4 times.
Good to hear you are back in the pool. check the workout section, variety is important.
