Actuality Of the Professionalism

For the last couple of weeks we have been swimming some longer repeats and pushing the yardage up toward 4,000..........

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.

Set #1
1x25/.30 at 80%
1x50/1 recovery
2x25/.30 one at 80%, one at 85%
2x50/1 recovery
3x25/.30 - 80, 85, 90%
3x50/1 recovery
4x25/.30 - 80, 85, 90, 95%
4x50/1 recovery

Rest one minute

Set #2
4x25/.30 all at 80% effort
4x50/1 recovery
3x25/.30 all at 85%
3x50/1 recovery
2x25/.30 at 90%
2x50/1 recovery
1x25/.30 at 95%
1x50/1 recovery

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.