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
I apologize for not posting Friday's workout; we had an age-group meet that I was setting up for...hectic and chaotic is an understatement!
Either way, here is this morning's workout while we worked on technique and swimming tired (not tired swimming). Needless to say (after you read the workout), this was a very challenging day for them! I have to say that they truly worked hard throughout...they all held their race pace for the 4 100 sprints, and consistently hit about 2 second above race pace on their 50's! Huge improvement from about 2 months ago when we did a similar set and nobody held steady! So, great job to them...enjoy the workout!
Warm Up
1 x 500 (100 Swim, 100 Kick, 100 Choice, 100 Pull, 100 Swim)
Drill Set
2 x {4 x 50 on 1:15 IM Order Drill
*1-4 Choice Drill
*5 - 8 Coach's Drill
Main Set
10 x 100 Free
*1 = Easy 75, Fast 25 on :10 rest
*2 = Easy 50, Fast 50 on :15 rest
*3 = Easy 25, Fast 50 on :30 rest
*4 = Sprint
*5 = Sprint
*6 = Sprint 25, Easy 75 on :10 rest
*7 = Sprint 50, Easy 50 on :15 rest
*8 = Sprint 75, Easy 25 on :30 rest
*9 = Sprint
*10 = Sprint
6 x 75 Broken :10 at the 50 on :20 rest
*Sprint 50, Active Recovery (AR) 25
1 x 200 Drill
*Switch drill per 50
Sprint Set
10 x 50 on :50
4 x 50 Three Turn 50's on :15 rest
*Sprint 3 strokes before turn, sprint breakout, easy up
Recovery
1 x 200 Choice
Total Yardage: 3800
Total Time: ~1 hr 15 minutes
Happy Swimming!
I apologize for not posting Friday's workout; we had an age-group meet that I was setting up for...hectic and chaotic is an understatement!
Either way, here is this morning's workout while we worked on technique and swimming tired (not tired swimming). Needless to say (after you read the workout), this was a very challenging day for them! I have to say that they truly worked hard throughout...they all held their race pace for the 4 100 sprints, and consistently hit about 2 second above race pace on their 50's! Huge improvement from about 2 months ago when we did a similar set and nobody held steady! So, great job to them...enjoy the workout!
Warm Up
1 x 500 (100 Swim, 100 Kick, 100 Choice, 100 Pull, 100 Swim)
Drill Set
2 x {4 x 50 on 1:15 IM Order Drill
*1-4 Choice Drill
*5 - 8 Coach's Drill
Main Set
10 x 100 Free
*1 = Easy 75, Fast 25 on :10 rest
*2 = Easy 50, Fast 50 on :15 rest
*3 = Easy 25, Fast 50 on :30 rest
*4 = Sprint
*5 = Sprint
*6 = Sprint 25, Easy 75 on :10 rest
*7 = Sprint 50, Easy 50 on :15 rest
*8 = Sprint 75, Easy 25 on :30 rest
*9 = Sprint
*10 = Sprint
6 x 75 Broken :10 at the 50 on :20 rest
*Sprint 50, Active Recovery (AR) 25
1 x 200 Drill
*Switch drill per 50
Sprint Set
10 x 50 on :50
4 x 50 Three Turn 50's on :15 rest
*Sprint 3 strokes before turn, sprint breakout, easy up
Recovery
1 x 200 Choice
Total Yardage: 3800
Total Time: ~1 hr 15 minutes
Happy Swimming!
