For the last couple of weeks we have been swimming some longer repeats and pushing the yardage up toward 4,000 in our 75 minute Master's workouts. We noticed that we had a few folks mention the amount of swimming, the wear and tear and then wondering out loud about 'where was all this nonsense going?"
So this past Thursday we changed things up a bit. See what you think about this workout. Maybe you can find something here to sink your teeth into...or not.
After a nice relaxed warm up consisting of nearly 2,000 yards we did the following two sets. Each one takes 15 minutes. You can adjust the intervals if you wish but our idea was to give most folks enough rest so they could do the sets and still not be entirely "winded" at the end.
All repeats were on the .30 per lap basis, so 50's on the minute, 25's on the .30 - mix and match strokes any way you like.
1x25/.30 at 80%
2x25/.30 one at 80%, one at 85%
3x25/.30 - 80, 85, 90%
4x25/.30 - 80, 85, 90, 95%
Rest one minute
4x25/.30 all at 80% effort
3x25/.30 all at 85%
2x25/.30 at 90%
1x25/.30 at 95%
So, each set is 750 yards in length with 250 at effort and 500 of recovery swims. Each set takes 15 minutes to complete. Your work to recovery ratio is 1:2. This means that if you are feeling decent in the water you can probably crank pretty well on the effort 25's and recover nicely on the 50's.
Our gang loved this workout. Short swims made it easier to stay engaged in the sets for 30 minutes. Let us know what you think and please share a favorite set you have done recently. We will put it out there on the www and see what folks think. Have a great week in and out of the pool!