I returned to master swimming at age 36 after 17 years. I work out 1 day a week with our masters team for 1.5 hours and the 3 more times a week on my own. My workout usually consists of a 300 yd warmup ( 3 different strokes) then 10 x 50's on 1 minute. (bringing them in around 30 sec each) The next set is 10 x 100's on 2 min. (bringing them all in under 1:10) Next is 5 x 200's on 4:00 ( bringing them in under 2:30) finally a 200 warmdown. My question is if this is a good workout to build speed and endurance? My times for each set are getting faster. Anyone that could offer advice....thanks
Rob - We are about the same age and I took 10 years off from swimming before coming back to it 5 years ago. Your workout looks good but what I'd probably do is reverse it and start to eliminate some of the rest. By reversing it, you'll do your warm-up and then move into the 200's. This will allow your body to slowly transition from a distance to speed mode as you get to your 50's. I think by jumping from warm-up to the 50's you're overstressing; unless your 50's are drills? Also, by eliminating some rest your times may hold steady but your endurance will increase. Eventually, you'll reach a point where taking away any more rest will be too difficult. If you're like me its in the 1:20 - 1:30 range/100. At this point, keep the interval the same and work on reducing the finish time. Finally, as you get toward the end of the season, start to add back to the rest time for big meets/taper.
I agree with waves101. If you reverse the order and eliminate some of the rest, it would be better. That is a great workout to build both endurance and speed. You could add a few 25's all out sprint at the end. Throw in some breath control work and some stroke drills somewhere in your workout. Keep up the good work!
you say you have an hour..
my suggestion may do you ..swim the 1500metre in about half an hour starting off steady(warmup)included in the 1500m,you may do a separate warm up if you wish but i find including it allows more sprint sets after the 1500m..when finished rest for about 3-4 mins then do sprint sets whatever ones you wish but youll find if you paced your 1500m well you have plenty of energy to bust your previous times.10 lots of 100m will about take up your hour maybe more if ur fast,distance swims occassionally help sprinters because of the accustomization that happens when you swim constantly for more than 20 mins..ONE BIG WARMUP...hope you try this even if only once!!!!!
Your workout looks pretty anaerobic. As others have said, I'd do more swimming at an aerobic pace with considerably less rest, but keep in some of your speed work toward the end of the workout. Perhaps do your 200 set on a 2:30-2:40 sendoff, but still do your 50s on 1:00.
I would also add in some drill/technique work, kick sets and pull sets.
yes sometimes, and I do vary it from time to time (usually meaning varying the strokes), but I just seem to be able to push myself with this workout> It also fits perfectly in the alotted time frame (1 hour).
To your question “Is my workout efficient?????”
Others have provided some good suggestions for variety in workouts, so let me take a little different look at this.
The answer to the question depends on your goals. As an obvious ex-high school swimmer, you have most likely had goals you and your coach set to focus on championship meets. Those for the most part were short term 3 to 6 month goals. Now your goals can be short term (getting ready for an upcoming meet) or longer term (loosing the weight we put on during the 17 years away from swimming) to long term goals/objectives (developing a fitness lifestyle). Of course your goals will vary and many of us don’t have specific goals at all, we swim because we enjoy the moment and the people.
So is your workout efficient? If you feel you are moving towards achieving your goals and effectively using the time available, then yes it is efficient. Can the workouts be more efficient? Probably yes, but it should goal based.
