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's practice was based on percentages of intensity as we focused on Max VO2 sets and lactate tolerance sets. Enjoy, and Happy swimming!:
Warm Up
500 SKCPS
Kick/Pull Set
8 x 75 @ 85% on :10 rest
*alternate every 2 75's between kick and pull
Main Set 1
1 x 25 @ 90% for 12.5, Active Recovery (AR) 12.5 on :10 rest
1 x 50 @ 90% for 25, AR 25 on :10 rest
1 x 75 @ 90% for 25 through breakout, AR remainder on :10 rest
1 x 100 @ 90% for 50, AR 50 on :15 rest
1 x 100 easy 25, sprint 75 on :15 rest
1 x 75 easy 25, sprint 50 on :10 rest
1 x 50 easy 12.5, sprint remainder on :10 rest
1 x 25 sprint all on :20
Main Set 2
4 Recovery
1 x 150 Choice Easy
Total Yardage: 3650
Total Time: ~1 hr 50 mins
Today's practice was based on percentages of intensity as we focused on Max VO2 sets and lactate tolerance sets. Enjoy, and Happy swimming!:
Warm Up
500 SKCPS
Kick/Pull Set
8 x 75 @ 85% on :10 rest
*alternate every 2 75's between kick and pull
Main Set 1
1 x 25 @ 90% for 12.5, Active Recovery (AR) 12.5 on :10 rest
1 x 50 @ 90% for 25, AR 25 on :10 rest
1 x 75 @ 90% for 25 through breakout, AR remainder on :10 rest
1 x 100 @ 90% for 50, AR 50 on :15 rest
1 x 100 easy 25, sprint 75 on :15 rest
1 x 75 easy 25, sprint 50 on :10 rest
1 x 50 easy 12.5, sprint remainder on :10 rest
1 x 25 sprint all on :20
Main Set 2
4 Recovery
1 x 150 Choice Easy
Total Yardage: 3650
Total Time: ~1 hr 50 mins
