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
We are gearing up for the end of our Master's Session in another month or so. With that said, we will be moving toward alactate sets within the next few weeks to the end of the session (last week of June).
Warm Up
500 SKCPS
Endurance
5 x 200 @ 85% on :15 rest
Main Set 1 (all non-fast swims are at cruise pace: 85% - 90%)
2 x 50 every 5 on :10 rest
2 x 100 every 5 on :15 rest
1 x 50 fast on :20 rest
2 x 150 every 5 on :15 rest
1 x 50 fast on :20 rest
1 x 200 every 5 on :15 rest
1 x 50 fast on :20 rest
Main Set 2
5 x 100 (fast, easy, fast, fast) on :20 rest
4 x 75 (fast, easy, fast) on :20 rest
5 x 50 sprint on :30 rest
4 x 25 All Out Effort (AOE) on :20 rest
Recovery
1 x 150 Choice Easy
Total Yardage: 3750
Total Time: ~1 hr 20 mins
Happy Swimming!!
We are gearing up for the end of our Master's Session in another month or so. With that said, we will be moving toward alactate sets within the next few weeks to the end of the session (last week of June).
Warm Up
500 SKCPS
Endurance
5 x 200 @ 85% on :15 rest
Main Set 1 (all non-fast swims are at cruise pace: 85% - 90%)
2 x 50 every 5 on :10 rest
2 x 100 every 5 on :15 rest
1 x 50 fast on :20 rest
2 x 150 every 5 on :15 rest
1 x 50 fast on :20 rest
1 x 200 every 5 on :15 rest
1 x 50 fast on :20 rest
Main Set 2
5 x 100 (fast, easy, fast, fast) on :20 rest
4 x 75 (fast, easy, fast) on :20 rest
5 x 50 sprint on :30 rest
4 x 25 All Out Effort (AOE) on :20 rest
Recovery
1 x 150 Choice Easy
Total Yardage: 3750
Total Time: ~1 hr 20 mins
Happy Swimming!!
