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
Gearing up for our February 1st meet in Westport, CT...huge kicking and technique day with some anaerobic and sprint work. Let me just say that trying to break a no-kicking habit is probably the hardest thing to do....hence today's workout! Enjoy:
Warm Up
800 (200 Swim, 200 Kick, 200 Choice, 200 Swim)
Kick Set
4 x 100 Building to 90% on :15 rest
*1 & 3 with board
*2 & 4 on axis
Drill Set
5 x 50 (focus on kicking) on 1:05
*1 = SBB (side body balance)
*2 = 6 beat switch
*3 = modified gallop (six kicks in between switching arms)
*4 = SOA (streamline one arm)
Main Set
2 x 200 Building on 2:45
4 x 75 on 1:20
*easy 25 focusing on kick, sprint SOA last 50
2 x 175 on 2:30
*85% for 150, sprint 25
2 x 175 on 2:30
*85% for 100, sprint 75
2 x 175 on 2:45
*85% for 50, sprint 125
Sprint Set
2 x 200 Broken :10 @ the 100 on 2:50
*1st 100 = 90%; 2nd 100 = All Out Effort
4 x 75 Sprint 50, Active Recovery 25 on 1:45
Recovery
1 x 200 Choice
Total Yardage: 3800
Total Time: ~1 hr 30 minutes
Happy Swimming!
Gearing up for our February 1st meet in Westport, CT...huge kicking and technique day with some anaerobic and sprint work. Let me just say that trying to break a no-kicking habit is probably the hardest thing to do....hence today's workout! Enjoy:
Warm Up
800 (200 Swim, 200 Kick, 200 Choice, 200 Swim)
Kick Set
4 x 100 Building to 90% on :15 rest
*1 & 3 with board
*2 & 4 on axis
Drill Set
5 x 50 (focus on kicking) on 1:05
*1 = SBB (side body balance)
*2 = 6 beat switch
*3 = modified gallop (six kicks in between switching arms)
*4 = SOA (streamline one arm)
Main Set
2 x 200 Building on 2:45
4 x 75 on 1:20
*easy 25 focusing on kick, sprint SOA last 50
2 x 175 on 2:30
*85% for 150, sprint 25
2 x 175 on 2:30
*85% for 100, sprint 75
2 x 175 on 2:45
*85% for 50, sprint 125
Sprint Set
2 x 200 Broken :10 @ the 100 on 2:50
*1st 100 = 90%; 2nd 100 = All Out Effort
4 x 75 Sprint 50, Active Recovery 25 on 1:45
Recovery
1 x 200 Choice
Total Yardage: 3800
Total Time: ~1 hr 30 minutes
Happy Swimming!
