The Master's Swim Team that I coach is primarily composed of what would be classified as the intermediate swimmer. By this, I mean people who aren't breaking a minute on their 100 yard freestyles, but are more along the lines of a 1:15 (give or take) and still push through the practice.
So, I design their swimming workouts on an intermediate level where they get the rest they need, maintain and improve their current times, and still get a great workout in for only swimming around an hour every day they are in. That being said, I know that they aren't the only ones out there looking for quick workouts at an intermediate Master's level which leads me to the purpose of this forum topic (and what will be an on-going posting of workouts every Monday, Wednesday and Friday). I will be sharing all of the swim workouts that we do in hopes that other people will find benefit in them as well.
Enjoy the workouts and please feel free to give as much feedback as possible!
By this, I mean people who aren't breaking a minute on their 100 yard freestyles, but are more along the lines of a 1:15 (give or take) and still push through the practice.
Do you mean going 1.15 at a meet or at practice?
Former Member
Do you mean going 1.15 at a meet or at practice?
They are consistently hitting 1:15 at this point in practice.
Former Member
This is an hour and a half workout that can be modified (if needed) to an hour workout by shortening the drill sets and/or eliminating the drill sets. There is a minute rest between the sets. Happy Swimming!
Warm Up
1 x 800 Swim, Kick, Choice, Swim
Drill Set
4 x 75 *** on 1:45
1st 75 = 3-3-3 (drill, swim, drill)
2nd 75 = 2 Pull, 1 Kick (swim, drill, swim)
3rd 75 = 2 Kick, 1 Pull (drill, swim, drill)
4th 75 = 3 second glide (swim, drill, swim)
4 x 75 Free on 1:45
*Same setup as above
1st 75 = Extended catchup
2nd 75 = Flick
3rd 75 = 1 Arm
4th 75 = Fly Kick with Free
Main Set
2 x {5 x 100 on 2:00
1st 5 = breastroke
2nd 5 = free
2 x {4 x 200 on 4:00
1st 5 = breaststroke
2nd 5 = freestyle
Recovery
1 x 200 Your Stroke
Total Yardage 4200
Total Time 1.5 hours
Former Member
They are consistently hitting 1:15 at this point in practice.
That's respectable! Anyone that can go under 1:30 is a very good swimmer when you compare to the general public. Andey, this thread you started is a good idea, I'm looking forward to reading it.
Former Member
That's respectable! Anyone that can go under 1:30 is a very good swimmer when you compare to the general public. Andy, this thread you started is a good idea, I'm looking forward to reading it.
Hopefully I can provide some good swimming workouts for people out there!
Former Member
Hopefully I can provide some good swimming workouts for people out there!
Andey,
Oh yeah, you have the experience and the passion, you'll grow an audience, for sure!
"One day, all this can be yours!" "What dad, the curtains?" -Monty Python-
Your swimmers are about in the same range I am times-wise, but you seem to give them a lot of rest (at least compared to my normal intervals). Can you talk about that a little?
Former Member
My swimmers requested to have an all-freestyle practice today which I had absolutely no problem giving them! It's about an 1 hour and 10 minutes of a workout; if you need to narrow it down to an hour, I would suggest a shortened kick set (75's instead of 125). I hope you enjoy as well!
*30 seconds rest interval between sets
Warm Up
1 x 800 (200 Swim, 200 Kick, 200 Choice, 200 Swim)
Kick Set
4 x 125 on 2:30 Freestyle
*Build each 25 to sprint last 50
Reverse Pyramid
1 x 300 on 5:00
2 x 200 on 3:15
2 x 100 on 1:40
4 x 50 on :55
1 x 50 Active Recovery on 1:30
4 x 50 on :50
2 x 100 on 1:35
2 x 200 on 3:10
1 x 300 on 4:45
Recovery
1 x 200 Choice (at least 75 of long freestyle)
Total Yardage: 3,750
Total Time: 1 hr 12 minutes
Former Member
Awesome, thanks!
It's absolutely not a problem; I look forward to more feedback!
