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!
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Former Member
Today's workout was a little more aerobicly based due to the swimmers' meet yesterday (which, if they are reading this, they did a great job)!
Warm-Up
1 x 500 (100 Swim, 100 Kick, 100 Choice, 100 Pull, 100 Swim)
Mid-Distance (Hypoxic)
5 x 200 @ 85% on :15 rest
*1 = every 3
*2 = every 5
*3 = 5 SDK
*4 = 7 SDK
*5 = every 3
Main Set
1 x 50 on :50 @ 90%
1 x 100 on 1:30 @ 90%
1 x 150 on 2:00 @ 95%
2 x 200 on 3:10 @ 100%
1 x 150 on 2:00 @ 95%
1 x 100 on 1:30 @ 90%
1 x 50 on @ 90%
10 x 50 on 1:00 @ 90%
Kicking Set
*Vertical kicking*
3 x {4 x :30 on :15 rest IM Order Kick
*1 = Hands by your side
*2 = Hands at your shoulders
*3 = Hands in streamline
Choice Set
2 x 75 Back Build to Sprint on :15 rest
Recovery
1 x 200 Choice
Total Yardage: 3350
Total Time: 1 hr 20 mins
Again, this practice was more aerobically based (with a hint of anaerobic mixed in there). The goal for the next couple of weeks is to build up a good base aerobically and hit more anaerobic/alactate at the beginning of March (or end of February).
Today's workout was a little more aerobicly based due to the swimmers' meet yesterday (which, if they are reading this, they did a great job)!
Warm-Up
1 x 500 (100 Swim, 100 Kick, 100 Choice, 100 Pull, 100 Swim)
Mid-Distance (Hypoxic)
5 x 200 @ 85% on :15 rest
*1 = every 3
*2 = every 5
*3 = 5 SDK
*4 = 7 SDK
*5 = every 3
Main Set
1 x 50 on :50 @ 90%
1 x 100 on 1:30 @ 90%
1 x 150 on 2:00 @ 95%
2 x 200 on 3:10 @ 100%
1 x 150 on 2:00 @ 95%
1 x 100 on 1:30 @ 90%
1 x 50 on @ 90%
10 x 50 on 1:00 @ 90%
Kicking Set
*Vertical kicking*
3 x {4 x :30 on :15 rest IM Order Kick
*1 = Hands by your side
*2 = Hands at your shoulders
*3 = Hands in streamline
Choice Set
2 x 75 Back Build to Sprint on :15 rest
Recovery
1 x 200 Choice
Total Yardage: 3350
Total Time: 1 hr 20 mins
Again, this practice was more aerobically based (with a hint of anaerobic mixed in there). The goal for the next couple of weeks is to build up a good base aerobically and hit more anaerobic/alactate at the beginning of March (or end of February).
