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
A little off topic, but it's funny what Connecticut considers a snow storm! I grew up in Upstate NY where a snow storm was 3 - 4 feet spanning in a two day period of time. Then, and only then, would we ever have a delay (or NY school systems forbid...a cancellation)!
In Connecticut this morning, we got what Upstate NY'ers would refer to as a "light dusting" and everything shuts down from schools to businesses. I just don't get it! That being said, we only had 2 swimmers this morning for our endurance work:
Warm Up
1 x 500 (100 Swim, 100 Kick, 100 Choice, 100 Pull, 100 Swim)
Kick Set
2 x 100 Build to 90% per 25 on :15 rest
Main Set
1 x 300 @ 80% on :15 rest
1 x 400 @ 80% on :15 rest
1 x 300 @ 85% on :20 rest
1 x 400 @ 85% on :20 rest
1 x 300 Building per 50 to 95%
*Final 50 pace @ ~35
1 x 300 Building per 100 to 95%
*Final 100 pace @ 1:18
1 x 300 Broken @ 150
*1st 150 @ 90% (100 pace @ 1:18)
*2nd 150 @ 95% (100 pace @ 1:15)
Recovery
1 x 200 Choice
Total Yardage: 3200
Total Time: ~1 hour 10 minutes
A little off topic, but it's funny what Connecticut considers a snow storm! I grew up in Upstate NY where a snow storm was 3 - 4 feet spanning in a two day period of time. Then, and only then, would we ever have a delay (or NY school systems forbid...a cancellation)!
In Connecticut this morning, we got what Upstate NY'ers would refer to as a "light dusting" and everything shuts down from schools to businesses. I just don't get it! That being said, we only had 2 swimmers this morning for our endurance work:
Warm Up
1 x 500 (100 Swim, 100 Kick, 100 Choice, 100 Pull, 100 Swim)
Kick Set
2 x 100 Build to 90% per 25 on :15 rest
Main Set
1 x 300 @ 80% on :15 rest
1 x 400 @ 80% on :15 rest
1 x 300 @ 85% on :20 rest
1 x 400 @ 85% on :20 rest
1 x 300 Building per 50 to 95%
*Final 50 pace @ ~35
1 x 300 Building per 100 to 95%
*Final 100 pace @ 1:18
1 x 300 Broken @ 150
*1st 150 @ 90% (100 pace @ 1:18)
*2nd 150 @ 95% (100 pace @ 1:15)
Recovery
1 x 200 Choice
Total Yardage: 3200
Total Time: ~1 hour 10 minutes
