Intermediate Swimming Workouts - By Andy

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

Following this past weekend's Cluster Championship meet for age groups, I wasn't very creative with yesterday's practice. However, they worked extremely hard throughout!! Warm Up 500 Drill 4 x 75 drill out 25's on :15 rest Main Set 5 x 100 on 1:50 4 x 25 sprint on :30 5 x 100 on 1:45 4 x 25 sprint on :35 5 x 100 on 1:40 4 x 25 sprint on :45 5 x 100 on 1:30 Sprint Set 4 x 75 sprint on 2:30 Recovery 200 Choice Total Yardage:3600 Total Time: ~1 hr 25 mins

Andy I really enjoyed your workouts for Intermediate swimmers. Are you going to post any more? -Sheila

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

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

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!!

Warm Up 500 Choice Easy Endurance (2 broken 500's) 2 x Main Set 8 x 100 on 2:30 1 & 5 = 50 fast, 50 @ 85% 2 & 6 = 50 @ 85%, 50 fast 3 & 7 = 25 @ 85%, 50 fast, 25 @ 85% 4 & 8 = All Fast 10 x 50 on 1:15 odds = build to finish evens = 25 fast, 25 @ 85% 4 x 75 on 1:30 1 & 3 = 50 build, 25 sprint 2 & 4 = 25 build, 50 sprint 10 x 25 on :45 odds = build to finish evens = sprint Recovery 200 Choice Easy Total Yardage: 3500 Total Time: ~1 hr 20 mins Happy Swimming

Warm-Up 500 SKCPS Hypoxic & Endurance (by popular demand) 2 x Main Set *Concentration on stroke count 4 x 150 @ 90% on 2:30 4 x 100 @ 90% on 1:45 (drop 1 stroke per length) 4 x 50 @ 90% on :50 (drop 1 stroke per 50 from the 100 count) Sprint Set 5 x 100 on 2:00 6 x 50 on 1:15 Recovery 200 Choice Easy Total Yardage: ~3700 (didn't take the time to do the math this morning) Total Time: ~1 hr 20 mins Happy Swimming!!

Today hit everything except for the alactate sets. We'll be working more towards the alactate by the end of the month. Enjoy the swim! Warm Up 500 SKCPS Endurance 4 x 300 @ 85% on :15 rest 5 x 150 @ 90% on :30 rest Main Set 2 x Recovery 200 Choice Easy Total Yardage: 3850 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