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.
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.
