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
We did modified T-30 tests today (the first time we, as a club, have done them). The modification was down to 5 minutes (I know this isn't a good sampling, but I needed to get through quite a bit of testing in a very short amount of time). If you haven't done a T-30 test before, it is structured as a "strong paced" swim for a defined period of time without stopping. Following the testing, we did a quick race tempo set for our race pace trials on Monday.
It's interesting to see the drops/improvements that they have made thus far after 1 session! With that said, we had 2 in the intermediate lane today and here were the pace times:
Warm Up
1 x 1000 (200 {Swim, Kick, Choice, Pull, Swim})
Free Swim
100 = ~1:18
200 = ~2:40
300 = ~4:04
Free Kick
100 = ~1:50
200 = ~4:00
Free Pull
100 = ~1:24
200 = ~2:50
300 = ~4:17
Back Swim
100 = ~1:25
200 = ~3:00
300 = ~5:00
Back Kick
100 = ~1:50
200 = ~3:55
Back Pull
100 = ~1:40
200 = ~2:50
300 = ~4:17
Total Yardage for Warm Up: 1000
Total Yardage During T-30 Testing: 1850
Total Time for T-30: 30 mins
Race Tempo Set
6 x 75 on 1:10
10 x 50 on :50
Recovery
1 x 200 Choice
Total Yardage for Today: 4100
Total Time: ~1 hour 10 mins (depending on rest between T-30's)
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Former Member
We did modified T-30 tests today (the first time we, as a club, have done them). The modification was down to 5 minutes (I know this isn't a good sampling, but I needed to get through quite a bit of testing in a very short amount of time). If you haven't done a T-30 test before, it is structured as a "strong paced" swim for a defined period of time without stopping. Following the testing, we did a quick race tempo set for our race pace trials on Monday.
It's interesting to see the drops/improvements that they have made thus far after 1 session! With that said, we had 2 in the intermediate lane today and here were the pace times:
Warm Up
1 x 1000 (200 {Swim, Kick, Choice, Pull, Swim})
Free Swim
100 = ~1:18
200 = ~2:40
300 = ~4:04
Free Kick
100 = ~1:50
200 = ~4:00
Free Pull
100 = ~1:24
200 = ~2:50
300 = ~4:17
Back Swim
100 = ~1:25
200 = ~3:00
300 = ~5:00
Back Kick
100 = ~1:50
200 = ~3:55
Back Pull
100 = ~1:40
200 = ~2:50
300 = ~4:17
Total Yardage for Warm Up: 1000
Total Yardage During T-30 Testing: 1850
Total Time for T-30: 30 mins
Race Tempo Set
6 x 75 on 1:10
10 x 50 on :50
Recovery
1 x 200 Choice
Total Yardage for Today: 4100
Total Time: ~1 hour 10 mins (depending on rest between T-30's)
