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
Sorry I didn't post this yesterday!!
Monday's workout was a little more "event-based" due to the upcoming meet this weekend. Since most of the swimmer's are freestylers, we focused (and will focus this week) on that stroke. I did, however, have one of the swimmers ask me to do their backstroke during the sprint set....fine by me...
Warm Up
500 (100 Swim, 100 Kick, 100 Choice, 100 Pull, 100 Swim)
Drill Set
4 x 100 on 1:50 drill 1st 50, build second 50
1 = 12 beat switch
2 = 6 beat switch
3 = gallop
4 = fist
Hypoxic
1 x 400 @ 85%
1st 100 = 5 SDK
2nd 100 = 6 SDK
3rd 100 = 7 SDK
4th 100 = 7 SDK
Main Set
4 x 200 on :30 rest
1 = sprint 50, active recovery (AR) 50, 85% last 100
2 = 85% 1st 50, sprint 2nd 50, AR 50, 85% last 50
3 = 85% first 100, sprint 50, AR last 50
4 = 85% for 150, sprint last 50
2 x 200 broken by :5 at 50's Sprint on :30 rest
**swimmer's were holding ~:01 from in-water race pace (:34 per 50)
Sprint Set
10 x 25 Sprint on 1:00 rest off block
**Swimmers were targeting :13 - :15 for the 25 (up and walking around)
**this is where some of the odd-strokers can substitute free
Recovery
1 x 200 Choice
Total Yardage: 3450
Total Time: ~1hr 20 minutes
Sorry I didn't post this yesterday!!
Monday's workout was a little more "event-based" due to the upcoming meet this weekend. Since most of the swimmer's are freestylers, we focused (and will focus this week) on that stroke. I did, however, have one of the swimmers ask me to do their backstroke during the sprint set....fine by me...
Warm Up
500 (100 Swim, 100 Kick, 100 Choice, 100 Pull, 100 Swim)
Drill Set
4 x 100 on 1:50 drill 1st 50, build second 50
1 = 12 beat switch
2 = 6 beat switch
3 = gallop
4 = fist
Hypoxic
1 x 400 @ 85%
1st 100 = 5 SDK
2nd 100 = 6 SDK
3rd 100 = 7 SDK
4th 100 = 7 SDK
Main Set
4 x 200 on :30 rest
1 = sprint 50, active recovery (AR) 50, 85% last 100
2 = 85% 1st 50, sprint 2nd 50, AR 50, 85% last 50
3 = 85% first 100, sprint 50, AR last 50
4 = 85% for 150, sprint last 50
2 x 200 broken by :5 at 50's Sprint on :30 rest
**swimmer's were holding ~:01 from in-water race pace (:34 per 50)
Sprint Set
10 x 25 Sprint on 1:00 rest off block
**Swimmers were targeting :13 - :15 for the 25 (up and walking around)
**this is where some of the odd-strokers can substitute free
Recovery
1 x 200 Choice
Total Yardage: 3450
Total Time: ~1hr 20 minutes
