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Thread: Intermediate Swimming Workouts - By Andy

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    Intermediate Swimming Workouts - By Andy

    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!
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

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    First Workout - 1.5 hours

    This is an hour and a half workout that can be modified (if needed) to an hour workout by shortening the drill sets and/or eliminating the drill sets. There is a minute rest between the sets. Happy Swimming!

    Warm Up
    1 x 800 Swim, Kick, Choice, Swim

    Drill Set
    4 x 75 Breast on 1:45

    1st 75 = 3-3-3 (drill, swim, drill)
    2nd 75 = 2 Pull, 1 Kick (swim, drill, swim)
    3rd 75 = 2 Kick, 1 Pull (drill, swim, drill)
    4th 75 = 3 second glide (swim, drill, swim)

    4 x 75 Free on 1:45
    *Same setup as above

    1st 75 = Extended catchup
    2nd 75 = Flick
    3rd 75 = 1 Arm
    4th 75 = Fly Kick with Free

    Main Set
    2 x {5 x 100 on 2:00
    1st 5 = breastroke
    2nd 5 = free

    2 x {4 x 200 on 4:00
    1st 5 = breaststroke
    2nd 5 = freestyle

    Recovery
    1 x 200 Your Stroke

    Total Yardage 4200
    Total Time 1.5 hours
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

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    Re: Intermediate Swimming Workouts - By Andy

    Quote Originally Posted by Typhoons Coach View Post
    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.
    Do you mean going 1.15 at a meet or at practice?

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    Re: Intermediate Swimming Workouts - By Andy

    Quote Originally Posted by some_girl View Post
    Do you mean going 1.15 at a meet or at practice?
    They are consistently hitting 1:15 at this point in practice.
    Andy Scherer
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    Re: Intermediate Swimming Workouts - By Andy

    Quote Originally Posted by Typhoons Coach View Post
    They are consistently hitting 1:15 at this point in practice.
    That's respectable! Anyone that can go under 1:30 is a very good swimmer when you compare to the general public. Andey, this thread you started is a good idea, I'm looking forward to reading it.

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    Re: Intermediate Swimming Workouts - By Andy

    Quote Originally Posted by JMiller View Post
    That's respectable! Anyone that can go under 1:30 is a very good swimmer when you compare to the general public. Andy, this thread you started is a good idea, I'm looking forward to reading it.
    Hopefully I can provide some good swimming workouts for people out there!
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

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    Re: Intermediate Swimming Workouts - By Andy

    Quote Originally Posted by Typhoons Coach View Post
    Hopefully I can provide some good swimming workouts for people out there!
    Andey,

    Oh yeah, you have the experience and the passion, you'll grow an audience, for sure!
    "One day, all this can be yours!" "What dad, the curtains?" -Monty Python-

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    Re: Intermediate Swimming Workouts - By Andy

    My swimmers requested to have an all-freestyle practice today which I had absolutely no problem giving them! It's about an 1 hour and 10 minutes of a workout; if you need to narrow it down to an hour, I would suggest a shortened kick set (75's instead of 125). I hope you enjoy as well!

    *30 seconds rest interval between sets

    Warm Up
    1 x 800 (200 Swim, 200 Kick, 200 Choice, 200 Swim)

    Kick Set
    4 x 125 on 2:30 Freestyle
    *Build each 25 to sprint last 50

    Reverse Pyramid
    1 x 300 on 5:00
    2 x 200 on 3:15
    2 x 100 on 1:40
    4 x 50 on :55
    1 x 50 Active Recovery on 1:30
    4 x 50 on :50
    2 x 100 on 1:35
    2 x 200 on 3:10
    1 x 300 on 4:45

    Recovery
    1 x 200 Choice (at least 75 of long freestyle)

    Total Yardage: 3,750
    Total Time: 1 hr 12 minutes
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

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    Re: Intermediate Swimming Workouts - By Andy

    Your swimmers are about in the same range I am times-wise, but you seem to give them a lot of rest (at least compared to my normal intervals). Can you talk about that a little?

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    Re: Intermediate Swimming Workouts - By Andy

    Quote Originally Posted by some_girl View Post
    Your swimmers are about in the same range I am times-wise, but you seem to give them a lot of rest (at least compared to my normal intervals). Can you talk about that a little?
    I can absolutely speak to that!

    Long and short of it, I didn't add in the lane adjustments for times and I forgot to post the purpose/focus of the practice. I will make sure to have the adjustments made in the upcoming posts....all apologies!

    With regard to today's post (and the first day's workout), I write the workout to the slower swimmers that I have, and drop the intervals for the more efficient swimmers. That being said, I was dropping each of the intervals by ~:15. Our focus was on keeping between :03 and :04 or your race pace throughout the pyramid which forced me to give them a little more rest in order to maintain that steady time.

    Hope that helps you understand today's workout, and I will try to be a little more detailed in Monday's!
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

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    Re: Intermediate Swimming Workouts - By Andy

    Awesome, thanks!

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    Re: Intermediate Swimming Workouts - By Andy

    Quote Originally Posted by some_girl View Post
    Awesome, thanks!
    It's absolutely not a problem; I look forward to more feedback!
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

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    12-8-2008 Swim Workout

    Today's focus was on stroke work and high intensity sets. My goal was to get them tired prior to going into our main set so that they were swimming tired and not "tired swimming". This means that I focused on their technique throughout the practice while they were focusing on making the times and getting the rest. It turned out to be a great combination! There wasn't much variation with regard to lane times, but alter as needed.

    Warm Up
    200 Swim
    200 Kick
    200 IM
    200 Pull
    200 Swim

    Drill Set
    4 x [2x100] on 1:50 IM Order Drill
    *alternate 25's swim and drill (drill, swim, drill, swim)
    *2 100's per stroke

    Aerobic/Anaerobic Mix
    4 x 100 on 1:45 Free 25 Easy, 75 Sprint
    4 x 75 on 1:30 Free 25 Sprint, 50 Easy
    4 x 50 on :55 Free Beginning of lengths sprint, end of lengths easy
    4 x 50 on :55 Free Beginning of lengths easy, end of lengths sprint
    4 x 50 on :55 Free Sprint within flags, easy walls
    4 x 50 on :55 Free Sprint walls, easy between flags

    Anaerobic
    4 x 50 on :50 Free Sprint In-water starts
    4 x 50 on Race Pace :15 rest interval w/starts from block

    Recovery
    1 x 200 Choice

    Total Yardage: 3550
    Total Time: ~1 hour 20 mins
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

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    Re: Intermediate Swimming Workouts - By Andy

    Today's workout was primarily endurance freestyle, but we did venture into some "speed" sets later in the practice. I didn't provide time intervals for the set, but percentages to the swimmer's max and rest intervals. This seems to work every now and then, and I use it to gauge who really knows their speed as well.

    Warm Up
    200 Free
    200 Choice
    200 Kick
    200 Pull
    200 Free

    Endurance Set
    4 x 300 @ 80% on :10 rest
    *breathing every 3
    3 x 400 @ 80% on :15 rest
    *1st and 3rd 400 breathing every 5
    *2nd 400 breathing every 3

    Main Set
    4 x 150 @ 90% on :20 rest
    4 x 100 @ 90% on :25 rest
    4 x 75 @ 95% on :30 rest
    4 x 50 @ 95% on :30 rest
    8 x 25 @ 100% on :15 rest

    Recovery
    1 x 400 Choice

    Total Yardage: 5500
    Total Time: ~1 hr 30 minutes

    Enjoy, and Happy Swimming!
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

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    Re: Intermediate Swimming Workouts - By Andy

    We swam long axis strokes today and will most likely swim short axis on Monday, but we mainly focused on endurance today. The concentration for today was on turns, underwater, and breakout. We actually started each set (beside warm-up and recovery) at the flags and swam in to the turn.

    Warm Up
    1 x 1000 (200 Swim, 200 Kick, 200 IM, 200 Pull, 200 Swim)

    Kick Set
    4 x 100 w/fins on 1:30
    * alternate free and back per 100

    Main Set
    10 x 100 on 1:30/1:40
    *Odds = Free on 1:30
    *Evens = Back on 1:40

    20 x 50 on 1:00 Building
    *Odds = Free
    *Evens = Back
    *Build from 80% to 95%

    Recovery
    1 x 400 Choice

    Total Yardage: 3800
    Total Time: ~1 hr 10 minutes (includes :30 rest in between sets)
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

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    Re: Intermediate Swimming Workouts - By Andy

    Today's workout was focused on working a negative split. We are heading into our "Winter Break" for Master's which means that we will be taking time trials in practice at the end of the week, and they have been getting burned out at the final 25 of the 100. That said, here is today's workout:

    Warm-Up
    1 x 800 (at least 400 Free; 400 Choice)

    Drill Set
    4 x 100 on 1:45 Free Drill
    * 50 drill, 50 swim

    Mid-Distance Work
    5 x 200 on 3:20/3:15/3:10/3:05/3:00 Free
    Odds - Breath every 3
    Evens - Breath every 5

    Race Technique
    5 x 100 on 1:45
    1st 50 easy, 2nd 50 fast
    5 x 100 on 1:40
    1st 25 easy, 2nd 50 fast
    5 x 100 on 1:30
    Split :40/:35

    Recovery
    1 x 200 Choice

    Total Distance: 3900
    Total Time: ~1 hr 45 mins

    Wednesday's focus will be more on mid-distance and anaerobic/sprint work with our time trials coming on Friday. Enjoy!
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

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    Re: Intermediate Swimming Workouts - By Andy

    Andy

    It looks like you have a great program going here. Keep an eye open for the Groundhog Meet in Westport in January!!



    .

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    Re: Intermediate Swimming Workouts - By Andy

    Today's workout is gearing up for our time trials on Friday. Since we are going to be swimming all strokes I wanted to focus on all four strokes. So, here we go:

    Warm Up
    1 x 500

    Pull Set
    4 x 75 on 1:45
    Per 25's:
    1 = Easy, Easy, Fast
    2 = Easy, Fast, Fast
    3 = Fast, Fast, Easy
    4 = All Fast

    Endurance
    4 x [4 x 100] on 1:45 IM Order

    Main Set
    8 x 100 on 2:00
    Per 25's
    1 = Fly, Fly, Fly, Back
    2 = Fly, Fly, Back, Back
    3 = Fly, Back, Back, Breast
    4 = Back, Back, Breast, Breast
    5 = Back, Breast, Breast, Free
    6 = Breast, Breast, Free, Free
    7 = Breast, Free, Free, Free
    8 = 100 IM

    Race Tempo
    10 x 50 on :50 Free at Race Pace

    Recovery
    1 x 200 Choice

    Total Yardage = 3900
    Total Time = ~1 hr 15 mins

    Enjoy, and happy swimming!
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

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    Re: Intermediate Swimming Workouts - By Andy

    We did modified T-30 tests today (the first time we, as a club, have done them). The modification was down to 5 minutes (I know this isn't a good sampling, but I needed to get through quite a bit of testing in a very short amount of time). If you haven't done a T-30 test before, it is structured as a "strong paced" swim for a defined period of time without stopping. Following the testing, we did a quick race tempo set for our race pace trials on Monday.

    It's interesting to see the drops/improvements that they have made thus far after 1 session! With that said, we had 2 in the intermediate lane today and here were the pace times:

    Warm Up
    1 x 1000 (200 {Swim, Kick, Choice, Pull, Swim})

    Free Swim
    100 = ~1:18
    200 = ~2:40
    300 = ~4:04

    Free Kick
    100 = ~1:50
    200 = ~4:00

    Free Pull
    100 = ~1:24
    200 = ~2:50
    300 = ~4:17

    Back Swim
    100 = ~1:25
    200 = ~3:00
    300 = ~5:00

    Back Kick
    100 = ~1:50
    200 = ~3:55

    Back Pull
    100 = ~1:40
    200 = ~2:50
    300 = ~4:17

    Total Yardage for Warm Up: 1000

    Total Yardage During T-30 Testing: 1850
    Total Time for T-30: 30 mins

    Race Tempo Set
    6 x 75 on 1:10
    10 x 50 on :50

    Recovery
    1 x 200 Choice

    Total Yardage for Today: 4100
    Total Time: ~1 hour 10 mins (depending on rest between T-30's)
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

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    Re: Intermediate Swimming Workouts - By Andy

    Quote Originally Posted by SwimStud View Post
    Andy

    It looks like you have a great program going here. Keep an eye open for the Groundhog Meet in Westport in January!!
    I am just now registering our team for the 2009 season! I plan on having two of my swimmers (at least) at that meet! I don't know, due to age-group coaching, if I will be able to attend or not, though!
    Andy Scherer
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    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

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