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
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.
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.
