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Thread: Intermediate Swimming Workouts - By Andy

  1. #41
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    Re: Intermediate Swimming Workouts - By Andy

    We acquired a new swimmer today (primarily a breaststroker), so during the sets I have put a "breaststroke substitution" just in case:

    Warm Up
    500 (100 Swim, 100 Kick, 100 Choice, 100 Pull, 100 Swim)

    Drill Set
    4 x 50 on 1:10
    *breaststroke sub on evens

    Main Set
    10 x 100 Hypoxic on 1:45
    1 = 5 SDK
    2 = 7 SDK (or 2 pullouts)
    3 = Every 3
    4 = Every 5 (or 2 pullouts and 2 kick with one pull)
    5 = Every 5
    6 = Every 7 (or 3 pullouts)
    7 = Every 5
    8 = Every 5 (or 2 pullouts and 2 kick with one pull)
    9 = 7 SDK
    10 = 5 SDK (or 2 pullouts)

    5 x 100 Pace Work (All freestyle) on 1:50
    1 = Easy 50, hit :38 for second 50
    2 = Easy 25, hit 37 for mid 50, easy 25
    3 = Hit :36 for 50, easy 50
    4 = Build to full sprint

    Sprint Work
    8 x 75 on "walk around recovery" (as long as it takes to walk around and get back up on the block)
    *swimmers were hitting a low :31 - :32 on the 50 split each 75

    Recovery
    1 x 200 Choice

    Total Yardage: 3000
    Total Time: ~1 hr 10 mins

    Happy Swimming!
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

  2. #42
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    Re: 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
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

  3. #43
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    Re: Intermediate Swimming Workouts - By Andy

    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 Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

  4. #44
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    Re: Intermediate Swimming Workouts - By Andy

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

  5. #45
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    Re: Intermediate Swimming Workouts - By Andy

    Quote Originally Posted by sheila rose View Post
    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
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

  6. #46
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    May 22, 2009 - Master's Practice

    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 [1 x 100 @ 95% on :10 rest
    [1 x 50 easy on :10 rest
    [4 x 25 sprint on :15 rest
    6 x 75 Build 25, sprint 50 on :20 rest
    4 x 50 sprint on :20 rest
    10 x 25 sprint on :20 rest

    Recovery
    1 x 150 Choice Easy

    Total Yardage: 3650
    Total Time: ~1 hr 50 mins
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

  7. #47
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    May 27, 2009 - Master's Swim Practice

    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!!
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

  8. #48
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    May 29, 2009

    Warm Up
    500 Choice Easy

    Endurance (2 broken 500's)
    2 x [1 x 200 on 3:00
    [1 x 150 on 2:15
    [1 x 100 on 1:45
    [1 x 50 on :50

    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
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

  9. #49
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    June 1, 2009

    Warm-Up
    500 SKCPS

    Hypoxic & Endurance (by popular demand)
    2 x [1 x 200 on 3:00 every 5
    [1 x 150 on 2:30 every 3
    [1 x 100 on 1:45 every 7
    [1 x 50 fast w/every 5 on 1:00

    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!!
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

  10. #50
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    June 3, 2009

    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 [8 x 50 @ 97% on 1:15
    *1 minute rest between the circuit
    4 x 75 @ race pace on 1:45
    4 x 25 All Out Effort on :45

    Recovery
    200 Choice Easy

    Total Yardage: 3850
    Total Time: ~1 hr 25 mins
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

  11. #51
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    June 5, 2009

    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 x 75 Easy, Fast, Easy on :10 rest
    [1 x 50 Fast, Easy on :10 rest
    [1 x 25 AOE on :20 rest
    2 x [6 x 50 Fast on 1:15
    *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
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

  12. #52
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    June 10, 2009

    We had a smaller crowd today, but still a great push by everyone as we start to bring the workouts down.

    Warm Up
    500 Choice

    Kick Set
    5 x 100 on :15 rest
    *odds = inside 50's fast
    *evens = outside 25's fast

    Main Set
    6 x 150 @ 90% on :20 rest
    2 x [6 x 50 @ race pace on :15 rest
    *1 minute between rounds
    4 x 75 @ race pace on 1:45
    2 x [8 x 25 @ race pace on :30 rest
    *1 minute between round; lower stroke count by 1 for the second round
    *focus is on driving technique and stroke count

    Recovery
    200 Choice

    Total Yardage: 3400
    Total Time: ~1 hr 20 mins
    Andy Scherer
    Site Founder
    TheSwimmersCircle
    Head Coach
    Typhoon Swimming

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