I started using 300 swings (55 lb kb) as a baseline for all my workouts. Perform in sets of 35, 35 and 30, before taking a minute rest after each phase of 100 (when I get tired, I have to take 10/15 seconds in between sets). In between each set I also do two strength exercises (pushups, pullups, rows, presses, squats, etc.). Upon completion, I do some carries. If I'm not into it that day, I default to the swings only - I only pussed out once.
Since I'm no spring chicken, my main goal is staying as healthy as I can while getting older. I've been doing this routine daily for several weeks with the exception of one day - I needed more recovery time (tired, stiff and sore all over). Surprising how a simple thing like swings can fatigue me like they do.
At 46 I'm no spring chicken either. I've been doing something similar for the past 5 months with a 60lb bell. An every minute on the on the minute type work out.... One day with swings, pullups, and bodyweight squats. Another with swings, Pushups, and lunges occasionally I'll change it up with some vertical pressing and bodyweight rows. For one workout I end up doing 300 swings and the other 450.....doing each 3 times a week. Only missed maybe 2-3 days.
I can see a noticeable difference in traps and upper back, and my lower back has felt better and stronger than it has in a long time. Grip strength has improved significantly as well, and my resting heart rate has dropped 10-12 beats.
What kind of results have you seen.