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View Full Version : Breaking up yards in a week



jnbaker
November 5th, 2008, 01:49 PM
OK, suppose you had time to swim about 12,000 yards per week, basically just for exercise, but also targetting 50 and 100 yard races in local Master's meets.

For 50 yard race times, do you think it would make any difference if you swam 4,000 yards three times per week, versus 2,000 yards six times per week?

I can arrange my work schedule so that I either have time to swim about 2,000 yards / day, or 4,000 yards every other day.

thanks for any thoughts!

hofffam
November 5th, 2008, 03:23 PM
I don't think focusing on yardage is as useful as simply making the best use of the time you have available.

I think you would get more benefit from 3 longer workouts than 6 short ones.

Your 50 breast speed is similar to mine. I train about 3000 yds in 70 minutes or so. So that 2000 yd workout might take about 45 minutes. If you warm up properly, you will only train for 20-25 minutes.

To improve sprint speed you need to work on speed, strength, and technique. With a 3X schedule you have more time during any one workout to train different elements of your strokes and events. At least once a week you probably want to include some long rest maximum effort swims. These sets can take a long time because of the long rest. Sets like 10 x 50 on 2:00 or 5 x 100 on 4:00. Rest, then repeat or repeat with a different stroke.

waves101
November 6th, 2008, 09:40 AM
3k 4x/week. Good balance. Allows recovery days and allows for makeups if something changes the plan.