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
Lower numbers today, but still a great workout! Please be sure to take approx. 1 minute between sets
Warm Up
500 Choice
Endurance (Reverse Pyramid)
300 @ 85% on :20 rest
200 @ 85% on :15 rest
100 @ 85% on :10 rest
100 @ 90% on :15 rest
200 @ 90% on :20 rest
300 @ 90%
Main Set
6 x *1 minute rest between 50's
6 x 75 Fast on 1:45
4 x 25 on :30
*1 & 3 Fast
*2 & 4 Easy
Total Yardage: 3750
Total Time: ~1 hr 25 mins
Lower numbers today, but still a great workout! Please be sure to take approx. 1 minute between sets
Warm Up
500 Choice
Endurance (Reverse Pyramid)
300 @ 85% on :20 rest
200 @ 85% on :15 rest
100 @ 85% on :10 rest
100 @ 90% on :15 rest
200 @ 90% on :20 rest
300 @ 90%
Main Set
6 x *1 minute rest between 50's
6 x 75 Fast on 1:45
4 x 25 on :30
*1 & 3 Fast
*2 & 4 Easy
Total Yardage: 3750
Total Time: ~1 hr 25 mins
