Intermediate Swimming Workouts - By Andy

Former Member
Former Member
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!
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  • Former Member
    Former Member
    Today's workout was focused on working a negative split. We are heading into our "Winter Break" for Master's which means that we will be taking time trials in practice at the end of the week, and they have been getting burned out at the final 25 of the 100. That said, here is today's workout: Warm-Up 1 x 800 (at least 400 Free; 400 Choice) Drill Set 4 x 100 on 1:45 Free Drill * 50 drill, 50 swim Mid-Distance Work 5 x 200 on 3:20/3:15/3:10/3:05/3:00 Free Odds - Breath every 3 Evens - Breath every 5 Race Technique 5 x 100 on 1:45 1st 50 easy, 2nd 50 fast 5 x 100 on 1:40 1st 25 easy, 2nd 50 fast 5 x 100 on 1:30 Split :40/:35 Recovery 1 x 200 Choice Total Distance: 3900 Total Time: ~1 hr 45 mins Wednesday's focus will be more on mid-distance and anaerobic/sprint work with our time trials coming on Friday. Enjoy!
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  • Former Member
    Former Member
    Today's workout was focused on working a negative split. We are heading into our "Winter Break" for Master's which means that we will be taking time trials in practice at the end of the week, and they have been getting burned out at the final 25 of the 100. That said, here is today's workout: Warm-Up 1 x 800 (at least 400 Free; 400 Choice) Drill Set 4 x 100 on 1:45 Free Drill * 50 drill, 50 swim Mid-Distance Work 5 x 200 on 3:20/3:15/3:10/3:05/3:00 Free Odds - Breath every 3 Evens - Breath every 5 Race Technique 5 x 100 on 1:45 1st 50 easy, 2nd 50 fast 5 x 100 on 1:40 1st 25 easy, 2nd 50 fast 5 x 100 on 1:30 Split :40/:35 Recovery 1 x 200 Choice Total Distance: 3900 Total Time: ~1 hr 45 mins Wednesday's focus will be more on mid-distance and anaerobic/sprint work with our time trials coming on Friday. Enjoy!
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