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
Today (due to the snow storm) we were abbreviated for time and swimmers. That being said, we focused two of the swimmers on the meet for this weekend while we worked quite a bit of kick set for the third swimmer of the brave group. I will show you the "meet" swimmers' workout and leave out the kicking unless you would like to see that one as well...just let me know:
Warm Up
500 (100 Swim, 100 Kick, 100 Choice, 100 Pull, 100 Swim)
Drill Set
6 x 75 (drill, swim, drill) @ 80% on :10 rest
*swimmers' choice for drill...no repeats
Main Set
***These are all sprint work on 1:00 rest
2 x 200 (finished ~2:29 for both swims)
4 x 100 (finished ~1:11 for all swims)
8 x 50 (finished ~33 for all 8)
4 x 25 (finished ~14)
Recovery
1 x 200 Choice
Total Yardage: 2450
Total Time: ~1 hr
This workout, though short yardage was extremely intense for them (obviously with all of the sprint work). We will hit a little less yardage on Friday but focus more on event-specific swims and race technique. Today, we altered breakouts, turns, and pacing. All together, a great workout for them, and a great learning day as well!
Today (due to the snow storm) we were abbreviated for time and swimmers. That being said, we focused two of the swimmers on the meet for this weekend while we worked quite a bit of kick set for the third swimmer of the brave group. I will show you the "meet" swimmers' workout and leave out the kicking unless you would like to see that one as well...just let me know:
Warm Up
500 (100 Swim, 100 Kick, 100 Choice, 100 Pull, 100 Swim)
Drill Set
6 x 75 (drill, swim, drill) @ 80% on :10 rest
*swimmers' choice for drill...no repeats
Main Set
***These are all sprint work on 1:00 rest
2 x 200 (finished ~2:29 for both swims)
4 x 100 (finished ~1:11 for all swims)
8 x 50 (finished ~33 for all 8)
4 x 25 (finished ~14)
Recovery
1 x 200 Choice
Total Yardage: 2450
Total Time: ~1 hr
This workout, though short yardage was extremely intense for them (obviously with all of the sprint work). We will hit a little less yardage on Friday but focus more on event-specific swims and race technique. Today, we altered breakouts, turns, and pacing. All together, a great workout for them, and a great learning day as well!
