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
As promised, today was quite a bit of kick work (mostly with fins). Monday (and the rest of next week) will be more focused on the events that the swimmers will do on February 1st; working race technique, starts, turns, etc.
Warm Up
800 (200 Swim, 200 Kick, 200 Choice, 200 Swim)
Kick Set
5 x 100 on :15 rest (first two without fins; 3 - 5 with fins)
*1 = 100 easy
*2 = 75 easy, 25 fast
*3 = 50 easy, 50 fast
*4 = 25 easy, 75 fast
*5 = 100 Sprint
Main Set (with fins)
1 x 500 on :30 rest
*200 fast kick, slow arms
*200 regular stroke
*100 sprint
1 x 400 on :30 rest
*same setup as 500
1 x 300 on :30 rest
*same setup as 500
1 x 200 on :30 rest
*same setup as 500
Mid Distance and Sprint Work
4 x 200 broken @ 50's by :05 on 3:00
*1st 50 = :40 (85%)
*2nd 50 = :40 (85%)
*3rd 50 = :38 (95)
*4th 50 = :35 (race pace)
3 x 75 on :15 rest (per 25 - easy, sprint, easy)
Recovery
1 x 175 Choice
Total Yardage: 3900
Total Time: ~1 hr 20 minutes
Happy Swimming!
As promised, today was quite a bit of kick work (mostly with fins). Monday (and the rest of next week) will be more focused on the events that the swimmers will do on February 1st; working race technique, starts, turns, etc.
Warm Up
800 (200 Swim, 200 Kick, 200 Choice, 200 Swim)
Kick Set
5 x 100 on :15 rest (first two without fins; 3 - 5 with fins)
*1 = 100 easy
*2 = 75 easy, 25 fast
*3 = 50 easy, 50 fast
*4 = 25 easy, 75 fast
*5 = 100 Sprint
Main Set (with fins)
1 x 500 on :30 rest
*200 fast kick, slow arms
*200 regular stroke
*100 sprint
1 x 400 on :30 rest
*same setup as 500
1 x 300 on :30 rest
*same setup as 500
1 x 200 on :30 rest
*same setup as 500
Mid Distance and Sprint Work
4 x 200 broken @ 50's by :05 on 3:00
*1st 50 = :40 (85%)
*2nd 50 = :40 (85%)
*3rd 50 = :38 (95)
*4th 50 = :35 (race pace)
3 x 75 on :15 rest (per 25 - easy, sprint, easy)
Recovery
1 x 175 Choice
Total Yardage: 3900
Total Time: ~1 hr 20 minutes
Happy Swimming!
