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
Andy I really enjoyed your workouts for Intermediate swimmers. Are you going to post any more? -Sheila
I absolutely will; I apologize for the lack of attention I paid to everyone out there with regard to these practices - chaotic coaching and aquatic director life.
But, here is this morning's practice (please forgive me as I have forgotten the intervals, but I will give the approx. rest they were getting):
Warm Up
500 SKCPS (100 Swim, 100 kick, 100 choice, 100 pull, 100 swim)
Set 1 (Building)
1 x 50 build per 25 to 90% on :15 rest
1 x 100 build per 25 to 90% on :15 rest
1 x 150 build per 50 to 90% on :15 rest
1 x 200 build per 50 to 90% on :20 rest
1 x 250 build per 50 to 95% on :20 rest
1 x 300 build per 100 to 95% on :20 rest
1 x 350 build per 100 to 95% sprint last 50 on :25 rest
1 x 400 build per 100 to sprint last 100 on :30 rest
Set 2 (Sprint)
1 x 400 sprint alternate 50's on :20 rest
1 x 300 sprint alternate 75's on :20 rest
1 x 200 sprint alternate 25's on :20 rest
1 x 100 sprint
Recovery
1 x 200 Choice Easy
Andy I really enjoyed your workouts for Intermediate swimmers. Are you going to post any more? -Sheila
I absolutely will; I apologize for the lack of attention I paid to everyone out there with regard to these practices - chaotic coaching and aquatic director life.
But, here is this morning's practice (please forgive me as I have forgotten the intervals, but I will give the approx. rest they were getting):
Warm Up
500 SKCPS (100 Swim, 100 kick, 100 choice, 100 pull, 100 swim)
Set 1 (Building)
1 x 50 build per 25 to 90% on :15 rest
1 x 100 build per 25 to 90% on :15 rest
1 x 150 build per 50 to 90% on :15 rest
1 x 200 build per 50 to 90% on :20 rest
1 x 250 build per 50 to 95% on :20 rest
1 x 300 build per 100 to 95% on :20 rest
1 x 350 build per 100 to 95% sprint last 50 on :25 rest
1 x 400 build per 100 to sprint last 100 on :30 rest
Set 2 (Sprint)
1 x 400 sprint alternate 50's on :20 rest
1 x 300 sprint alternate 75's on :20 rest
1 x 200 sprint alternate 25's on :20 rest
1 x 100 sprint
Recovery
1 x 200 Choice Easy
