I am working on a masters swimming story for Men's Health, and my editor wants a basic introductory workout that guys who basically know how to swim but aren't swimmers to give the sport a try on their own.
Since there is such a huge variance in skill levels, etc., I didn't want to give times for sets, etc. but maybe come up with some basic rest intervals.
Anyhow, I am desperate for ideas here. If you have coached neophyte masters, or have been a neophyte master yourself and can recall an early practice that inspired you, please let me know as soon as possible what this is.
I was thinking of the following basic approach:
warm up
possible drill set
main set (probably 50s with 10-15 seconds rest)
kick set
cool down
The whole thing designed to last maybe a half hour or so. The idea is to let these guys try it on their own, in a way that they might actually like, then urge them to look into finding a team.
Thanks for your help!
IMO, "drill set, kick set, interval training, cool down" is already beyond neophyte stage.
"Know how to swim" = what? I see a lot of "adult swimmers who know how to swim" in the hotel pool where I work out who cannot put their heads under water, know nothing of breathing, etc. I would rein it in to basics. Breathing, buoyant vessel (imagery helps), go long for a continuous swim, smooth hand entry, light flutter kicks. Alternate-side breathing for those interested. If you want to include a kick set specifically, how to hold the board, how to breathe (head up? to side? how far do shoulders come out of water?), where to feel kick originating in body. Maybe get some ideas from Terry or his site; there's a discussion forum there.
Advanced neophyte: after a few days to weeks of above, dryland warmup, kick set (with board), pull set (with buoy), swim, repeat. The original post 1 of "Fun, and Fast" thread had good ideas, beloved of coaches everywhere, for basic sets and intervals.
'Swhat I would do. YMMV, and of course, you have the contract for writing the story! (Gosh, maybe I could do one for Women's Health... grin...)
Lots of rest. That should be a comfortable interval. Maybe throw in how the body is recovering physiologically during the 30s or 60s or 3min rest; it isn't always obvious to the swimmer. Bec. the article isn't training sprinters. I think you could milk this idea for several articles, say May-June-July-August issues. "Summer SwimFitness" or some such. Race training in last article.
:agree:
Good luck!
IMO, "drill set, kick set, interval training, cool down" is already beyond neophyte stage.
"Know how to swim" = what? I see a lot of "adult swimmers who know how to swim" in the hotel pool where I work out who cannot put their heads under water, know nothing of breathing, etc. I would rein it in to basics. Breathing, buoyant vessel (imagery helps), go long for a continuous swim, smooth hand entry, light flutter kicks. Alternate-side breathing for those interested. If you want to include a kick set specifically, how to hold the board, how to breathe (head up? to side? how far do shoulders come out of water?), where to feel kick originating in body. Maybe get some ideas from Terry or his site; there's a discussion forum there.
Advanced neophyte: after a few days to weeks of above, dryland warmup, kick set (with board), pull set (with buoy), swim, repeat. The original post 1 of "Fun, and Fast" thread had good ideas, beloved of coaches everywhere, for basic sets and intervals.
'Swhat I would do. YMMV, and of course, you have the contract for writing the story! (Gosh, maybe I could do one for Women's Health... grin...)
Lots of rest. That should be a comfortable interval. Maybe throw in how the body is recovering physiologically during the 30s or 60s or 3min rest; it isn't always obvious to the swimmer. Bec. the article isn't training sprinters. I think you could milk this idea for several articles, say May-June-July-August issues. "Summer SwimFitness" or some such. Race training in last article.
:agree:
Good luck!
