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!
Parents
Former Member
Today's focus was on stroke work and high intensity sets. My goal was to get them tired prior to going into our main set so that they were swimming tired and not "tired swimming". This means that I focused on their technique throughout the practice while they were focusing on making the times and getting the rest. It turned out to be a great combination! There wasn't much variation with regard to lane times, but alter as needed.
Warm Up
200 Swim
200 Kick
200 IM
200 Pull
200 Swim
Drill Set
4 x on 1:50 IM Order Drill
*alternate 25's swim and drill (drill, swim, drill, swim)
*2 100's per stroke
Aerobic/Anaerobic Mix
4 x 100 on 1:45 Free 25 Easy, 75 Sprint
4 x 75 on 1:30 Free 25 Sprint, 50 Easy
4 x 50 on :55 Free Beginning of lengths sprint, end of lengths easy
4 x 50 on :55 Free Beginning of lengths easy, end of lengths sprint
4 x 50 on :55 Free Sprint within flags, easy walls
4 x 50 on :55 Free Sprint walls, easy between flags
Anaerobic
4 x 50 on :50 Free Sprint In-water starts
4 x 50 on Race Pace :15 rest interval w/starts from block
Recovery
1 x 200 Choice
Total Yardage: 3550
Total Time: ~1 hour 20 mins
Today's focus was on stroke work and high intensity sets. My goal was to get them tired prior to going into our main set so that they were swimming tired and not "tired swimming". This means that I focused on their technique throughout the practice while they were focusing on making the times and getting the rest. It turned out to be a great combination! There wasn't much variation with regard to lane times, but alter as needed.
Warm Up
200 Swim
200 Kick
200 IM
200 Pull
200 Swim
Drill Set
4 x on 1:50 IM Order Drill
*alternate 25's swim and drill (drill, swim, drill, swim)
*2 100's per stroke
Aerobic/Anaerobic Mix
4 x 100 on 1:45 Free 25 Easy, 75 Sprint
4 x 75 on 1:30 Free 25 Sprint, 50 Easy
4 x 50 on :55 Free Beginning of lengths sprint, end of lengths easy
4 x 50 on :55 Free Beginning of lengths easy, end of lengths sprint
4 x 50 on :55 Free Sprint within flags, easy walls
4 x 50 on :55 Free Sprint walls, easy between flags
Anaerobic
4 x 50 on :50 Free Sprint In-water starts
4 x 50 on Race Pace :15 rest interval w/starts from block
Recovery
1 x 200 Choice
Total Yardage: 3550
Total Time: ~1 hour 20 mins
