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
Lots of mid-distance freestyle today to give them a break from their IM day on Friday! Wednesday will be a lot of pace work for the mid-distance events (200, 500).
Warm Up
500 (100 Swim, 100 Kick, 100 Choice, 100 Pull, 100 Swim)
Kick Set
2 x 100 on axis with no board on 2:00
Main Set
2 x 100 @ 85% on 1:45
2 x 200 @ 90% on 3:00
1 x 400 @ 90% on :45 rest
2 x 200 @ 95% on 3:00
2 x 100 @ 95% on 1:45
Sprint Set
10 x 100 on 2:00
10 x 50 on 1:15
Recovery
1 x 200 Choice
Total Yardage: 3800
Total Time: ~1 hour 25 mins
Lots of mid-distance freestyle today to give them a break from their IM day on Friday! Wednesday will be a lot of pace work for the mid-distance events (200, 500).
Warm Up
500 (100 Swim, 100 Kick, 100 Choice, 100 Pull, 100 Swim)
Kick Set
2 x 100 on axis with no board on 2:00
Main Set
2 x 100 @ 85% on 1:45
2 x 200 @ 90% on 3:00
1 x 400 @ 90% on :45 rest
2 x 200 @ 95% on 3:00
2 x 100 @ 95% on 1:45
Sprint Set
10 x 100 on 2:00
10 x 50 on 1:15
Recovery
1 x 200 Choice
Total Yardage: 3800
Total Time: ~1 hour 25 mins
