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
Drill and speed day today with a little mid-distance work.
Warm Up
1 x 500 (100 Swim, 100 Kick, 100 choice, 100 Pull, 100 Swim)
Drill
8 x 50 on 1:10
*odds = free, evens = choice
1 = DPS
2 = Choice
3 = 3 touch
4 = Choice
5 = One Arm
6 = Choice
7 = Gallop
8 = Choice
Main Set
4 x 200 on 3:00 building per 100 to 90%
*1:20 first 100 pace, 1:14 2nd 100 pace (on a 1:10 race pace)
1 x 125 building per 50 to sprint last 25 on :10 rest
1 x 50 Choice @ 85% on :20 rest
1 x 125 building per 25 to sprint last 50 on :10 rest
1 x 50 Choice @ 85% on :20 rest
1 x 125 building per 25 to sprint last 75 on :10 rest
1 x 50 Choice @ 85% on :20 rest
1 x 125 easy 25 sprint 100 on :10 rest
1 x 50 Choice @ 85% on :20 rest
4 x 75 sprint on 1:25; 1:20; 1:15; 1:10
*finishes: 1:00; :58; :56; :54
10 x 50 race pace with starts on 1:30
*finishes were consistently at ~:33
Recovery
1 x 150 Choice
Total Yardage: 3350
Total Time: ~1 hour 15 minutes
Friday will be a concentration of kick sets with a lot of anaerobic and sprint work as we near closer to their first meet of the season. With the times that they are practicing on, the swimmers should hit around a 1:08 for their 100 Free (started in mid-October at a ~1:15), and a 200 Free time of 2:24. We'll see how it goes, but they are anxious to see their progress! So am I!
Drill and speed day today with a little mid-distance work.
Warm Up
1 x 500 (100 Swim, 100 Kick, 100 choice, 100 Pull, 100 Swim)
Drill
8 x 50 on 1:10
*odds = free, evens = choice
1 = DPS
2 = Choice
3 = 3 touch
4 = Choice
5 = One Arm
6 = Choice
7 = Gallop
8 = Choice
Main Set
4 x 200 on 3:00 building per 100 to 90%
*1:20 first 100 pace, 1:14 2nd 100 pace (on a 1:10 race pace)
1 x 125 building per 50 to sprint last 25 on :10 rest
1 x 50 Choice @ 85% on :20 rest
1 x 125 building per 25 to sprint last 50 on :10 rest
1 x 50 Choice @ 85% on :20 rest
1 x 125 building per 25 to sprint last 75 on :10 rest
1 x 50 Choice @ 85% on :20 rest
1 x 125 easy 25 sprint 100 on :10 rest
1 x 50 Choice @ 85% on :20 rest
4 x 75 sprint on 1:25; 1:20; 1:15; 1:10
*finishes: 1:00; :58; :56; :54
10 x 50 race pace with starts on 1:30
*finishes were consistently at ~:33
Recovery
1 x 150 Choice
Total Yardage: 3350
Total Time: ~1 hour 15 minutes
Friday will be a concentration of kick sets with a lot of anaerobic and sprint work as we near closer to their first meet of the season. With the times that they are practicing on, the swimmers should hit around a 1:08 for their 100 Free (started in mid-October at a ~1:15), and a 200 Free time of 2:24. We'll see how it goes, but they are anxious to see their progress! So am I!
