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 is a nice Christmas workout that we had for our age-groupers just before the "holiday break". We called it the 12 sets of the Typhoons, and we ran no set intervals, but were on percentages and rest intervals...unfortunately, however, due to time we only made it through 10 sets! Wish we had more time!!
Warm Up
1 x 1000 SKIPS
12 Sets of the Typhoons
1 x 500 Broken at 100's on :15 rest
2 x 400 Reverse IM on :20 rest
3 x 300 IM Order Drill Per 100 (no Free) on :20 rest
4 x 200 Free Relay on :10 rest
5 x 100 IM Sprint on :20 rest
6 x 75 IM Order (no free) on :20 rest
7 x 50 Choice Pull on :15 rest
8 x 50 Partner Swim (one in back kicks, one in front pulls) on :10 rest
9 x 100 Coach's Christmas Special (one line of swimmers. front swimmer sets pace at 75%, back swimmer in line sprints to front and sets pace at 75%, and repeat)
10 x 50 Mid-Pool 50's on :10 rest
11 Minutes of Vertical Kicking on :45 per stroke and :15 rest
12 x 25 SDK Underwater on :20 rest
Recovery
1 x 200 Choice
Total Yardage: 7200
Total Time: Variable based on pace
Enjoy, and Happy Holidays!!!
This is a nice Christmas workout that we had for our age-groupers just before the "holiday break". We called it the 12 sets of the Typhoons, and we ran no set intervals, but were on percentages and rest intervals...unfortunately, however, due to time we only made it through 10 sets! Wish we had more time!!
Warm Up
1 x 1000 SKIPS
12 Sets of the Typhoons
1 x 500 Broken at 100's on :15 rest
2 x 400 Reverse IM on :20 rest
3 x 300 IM Order Drill Per 100 (no Free) on :20 rest
4 x 200 Free Relay on :10 rest
5 x 100 IM Sprint on :20 rest
6 x 75 IM Order (no free) on :20 rest
7 x 50 Choice Pull on :15 rest
8 x 50 Partner Swim (one in back kicks, one in front pulls) on :10 rest
9 x 100 Coach's Christmas Special (one line of swimmers. front swimmer sets pace at 75%, back swimmer in line sprints to front and sets pace at 75%, and repeat)
10 x 50 Mid-Pool 50's on :10 rest
11 Minutes of Vertical Kicking on :45 per stroke and :15 rest
12 x 25 SDK Underwater on :20 rest
Recovery
1 x 200 Choice
Total Yardage: 7200
Total Time: Variable based on pace
Enjoy, and Happy Holidays!!!
