Hi, everyone,
I work full time and have a baby at home and so getting to my masters practices has become impossible. I don't want to stop swimming, so I am going to try going at lunch, which only gives me about 30 minutes to swim. Not enough to be in great shape or really improve, but better than nothing, right? Does anyone have any suggestions or ideas for the best types of workouts to do when you only have half an hour?
Btw, I am a mid-level masters swimmer who used to swim 90 minute 4,000-yard-ish workouts 4 days a week pre-baby if that makes any difference.
Thanks in advance! And any other moms of babies or young toddlers out there?
Parents
Former Member
I would do a warm-up of about 200 yards and skip any kicking or pulling and go right to a hard set.
1. Shortest interval - do 12x100 or 6x200 allowing only 10-15 secs rest for the 100s or 15-25 for the 200s and go for best average time.
2. Descending sets of 3 100s (easy/medium/fast) - 15 secs rest average on 1:45. 1:40, 1:35 or whatever intervals allow that. About 12 of these are enough if you push yourself hard enough on the 3rd one. I have always thought this is one of the best sets for bang for your buck because you go through most all of the energy systems.
3. Sprint day - I like to do a 1/2 length base set where I do hypoxic 8x100. Then 8x25 or 4x50, do the IM strokes. Could sub some hard kick set or lactate tolerance if that is your thing or whatever you need for race prep.
I am a father with kids now 5 and 7 with two working parents and this is how I roll. Rotate these sets and you can become a mediocre at best Masters swimmer like me. If you can get one day on Sunday or somewhere where you can do a long aerobic set that would be ideal.
I would do a warm-up of about 200 yards and skip any kicking or pulling and go right to a hard set.
1. Shortest interval - do 12x100 or 6x200 allowing only 10-15 secs rest for the 100s or 15-25 for the 200s and go for best average time.
2. Descending sets of 3 100s (easy/medium/fast) - 15 secs rest average on 1:45. 1:40, 1:35 or whatever intervals allow that. About 12 of these are enough if you push yourself hard enough on the 3rd one. I have always thought this is one of the best sets for bang for your buck because you go through most all of the energy systems.
3. Sprint day - I like to do a 1/2 length base set where I do hypoxic 8x100. Then 8x25 or 4x50, do the IM strokes. Could sub some hard kick set or lactate tolerance if that is your thing or whatever you need for race prep.
I am a father with kids now 5 and 7 with two working parents and this is how I roll. Rotate these sets and you can become a mediocre at best Masters swimmer like me. If you can get one day on Sunday or somewhere where you can do a long aerobic set that would be ideal.
