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
So we have finally decided on a meet schedule for March...first meet will be in mid/late March with them ending the first weekend of April. That gives a little bit more focus to their training goals. We will focus initially on aerobic or endurance and hypoxic work then gradually move to an concentrated anaerobic workout and finally to a focus on alactate sets prior to the pertinent meets. So, here was today's practice:
Warm Up
500 (100 Swim, 100 Kick, 100 Choice, 100 Pull, 100 Swim)
Set 1
10 x 50 on :50
Drill Set
4 x 100 drilling inside 50 on 2:00
Set 2
1 x 500 on :20 rest
*1st 100 @ 75%
*2nd 100 @ 80%
*3rd 100 @ 85%
*4th 100 @ 90%
*5th 100 @ 95%
1 x 400 on :20 rest
*1st 100 @ 80%
*2nd 100 @ 85%
*3rd 100 @ 90%
*4th 100 @ 95%
1 x 300 on :20 rest
*1st 100 @ 85%
*2nd 100 @ 90%
*3rd 100 @ 95%
1 x 200 on :20 rest
*1st 100 @ 90%
*2nd 100 @ 95%
1 x 100 @ 95% on :30 rest
Sprint Set
10 x 50 on 1:15 (hit as close to race pace as possible)
10 x 25 on :45 (hitting at or lower than :15)
Recovery
Choice (at least 100)
Total Yardage: ~4000
Total Time: ~1 hr 20 mins
So we have finally decided on a meet schedule for March...first meet will be in mid/late March with them ending the first weekend of April. That gives a little bit more focus to their training goals. We will focus initially on aerobic or endurance and hypoxic work then gradually move to an concentrated anaerobic workout and finally to a focus on alactate sets prior to the pertinent meets. So, here was today's practice:
Warm Up
500 (100 Swim, 100 Kick, 100 Choice, 100 Pull, 100 Swim)
Set 1
10 x 50 on :50
Drill Set
4 x 100 drilling inside 50 on 2:00
Set 2
1 x 500 on :20 rest
*1st 100 @ 75%
*2nd 100 @ 80%
*3rd 100 @ 85%
*4th 100 @ 90%
*5th 100 @ 95%
1 x 400 on :20 rest
*1st 100 @ 80%
*2nd 100 @ 85%
*3rd 100 @ 90%
*4th 100 @ 95%
1 x 300 on :20 rest
*1st 100 @ 85%
*2nd 100 @ 90%
*3rd 100 @ 95%
1 x 200 on :20 rest
*1st 100 @ 90%
*2nd 100 @ 95%
1 x 100 @ 95% on :30 rest
Sprint Set
10 x 50 on 1:15 (hit as close to race pace as possible)
10 x 25 on :45 (hitting at or lower than :15)
Recovery
Choice (at least 100)
Total Yardage: ~4000
Total Time: ~1 hr 20 mins
