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
This morning's swim (as I mentioned in a previous post) was our sprint trials to get our times before the holiday break. The swimmers did fairly well with their swims (500, 200, 100, 50), and it gave me some good information on what we need to work on in the next couple of months! Following the time trials we did a moderate hypoxic set:
Breathing (Hypoxic)
2 x 200 on 3:15 Free
*1st 200 breathing every 3rd stroke
*2nd 200 breathing every 5th stroke
2 x 100 on 1:45 Free
*1st 100 breathing every 5th stroke
*2nd 100 breathing every 7th stroke
Recovery
200 Choice
With regard to their Freestyle time trial results:
50 = ~34.00
100 = ~1:14.60
200 = ~2:40.83
500 = ~7:00.00
All the best, and happy swimming! Have a great holiday, everyone! I'll post more workouts after vacation (Friday)!
This morning's swim (as I mentioned in a previous post) was our sprint trials to get our times before the holiday break. The swimmers did fairly well with their swims (500, 200, 100, 50), and it gave me some good information on what we need to work on in the next couple of months! Following the time trials we did a moderate hypoxic set:
Breathing (Hypoxic)
2 x 200 on 3:15 Free
*1st 200 breathing every 3rd stroke
*2nd 200 breathing every 5th stroke
2 x 100 on 1:45 Free
*1st 100 breathing every 5th stroke
*2nd 100 breathing every 7th stroke
Recovery
200 Choice
With regard to their Freestyle time trial results:
50 = ~34.00
100 = ~1:14.60
200 = ~2:40.83
500 = ~7:00.00
All the best, and happy swimming! Have a great holiday, everyone! I'll post more workouts after vacation (Friday)!
