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
With an upcoming meet in Westport (the first that we will have as a club, and the first meet that they have had in a while), we worked a lot on our starts and breakout today. There is quite a bit of rest in the sprint set; I wanted to make sure they were holding as close to their 50 race pace as possible throughout and truly work an alactate set (though it is a little more yardage than a typical alactate set):
Warm Up
1 x 500 (100 Swim, 100 Kick, 100 Choice, 100 Pull, 100 Swim)
Mini-Endurance Set
2 x 300 @ 85% (1:20 pace for 100) on :15 rest
Drill Set
4 x 50 Freestyle drill on 1:10
1 = Extended Catch-up
2 = Gallop
3 = Distance Per Stroke
4 = One Arm
Sprint Set 1
4 x 50 Sprint Start and Breakout on 1:15
4 x 50 Sprint Start, Breakout, and 12.5 yds on 1:15
4 x 50 Sprint Start, Breakout, and turn with breakout on 1:30
4 x 50 Sprint Start, Breakout, Turn, and to far flags on 1:30
4 x 50 Sprint All on 1:45
Sprint Set 2
4 x 50 Easy Start, Breakout, Turn, Sprint last 12.5 yds on 1:15
4 x 50 Easy Start, Breakout, Sprint turn and last 25 yards on 1:15
4 x 50 Easy Start, Breakout, Sprint 12.5 to and through turn, sprint 25 on 1:30
4 x 50 Easy Start, Sprint Breakout and rest of 50 on 1:30
4 x 50 Sprint All on 1:45
Recovery
1 x 200 Choice
Total Yardage: 3500
Total Time: ~1 hr 30 minutes
Hard, hard work today for the swimmers, but it'll be worth it in another two weeks or so.
With an upcoming meet in Westport (the first that we will have as a club, and the first meet that they have had in a while), we worked a lot on our starts and breakout today. There is quite a bit of rest in the sprint set; I wanted to make sure they were holding as close to their 50 race pace as possible throughout and truly work an alactate set (though it is a little more yardage than a typical alactate set):
Warm Up
1 x 500 (100 Swim, 100 Kick, 100 Choice, 100 Pull, 100 Swim)
Mini-Endurance Set
2 x 300 @ 85% (1:20 pace for 100) on :15 rest
Drill Set
4 x 50 Freestyle drill on 1:10
1 = Extended Catch-up
2 = Gallop
3 = Distance Per Stroke
4 = One Arm
Sprint Set 1
4 x 50 Sprint Start and Breakout on 1:15
4 x 50 Sprint Start, Breakout, and 12.5 yds on 1:15
4 x 50 Sprint Start, Breakout, and turn with breakout on 1:30
4 x 50 Sprint Start, Breakout, Turn, and to far flags on 1:30
4 x 50 Sprint All on 1:45
Sprint Set 2
4 x 50 Easy Start, Breakout, Turn, Sprint last 12.5 yds on 1:15
4 x 50 Easy Start, Breakout, Sprint turn and last 25 yards on 1:15
4 x 50 Easy Start, Breakout, Sprint 12.5 to and through turn, sprint 25 on 1:30
4 x 50 Easy Start, Sprint Breakout and rest of 50 on 1:30
4 x 50 Sprint All on 1:45
Recovery
1 x 200 Choice
Total Yardage: 3500
Total Time: ~1 hr 30 minutes
Hard, hard work today for the swimmers, but it'll be worth it in another two weeks or so.
