Interesting workouts for masters?

Interesting workouts for masters?

Post by anders randrup II » Fri, 15 Nov 1996 04:00:00


We have a group of typical masters swimmers here, various abilities from
highly competative multi-sport geeks (like moi) to those that struggle
with a 2000 yrd workout.  

The coach has asked my help in devising workouts that are interesting to
all, and benificial.  We have had the group together for about 2 years,
and some people are tiring of the same old same old.  I understand that
they have problems with swimming the same types of sets (drills, swim,
various distances....) over and over.

any suggestions would be greatly appreciated, as our goal is to be more
than just a time/place to swim laps together.  This is a great group of
people, as I am sure most ,asters are, and we don't want to lose anyone
for lack of workout varity/fun.

anders

 
 
 

Interesting workouts for masters?

Post by Timothy W. Ki » Fri, 15 Nov 1996 04:00:00


Quote:

>We have a group of typical masters swimmers here, various abilities
from
>highly competative multi-sport geeks (like moi) to those that struggle
>with a 2000 yrd workout.  

>The coach has asked my help in devising workouts that are interesting
to
>all, and benificial.  We have had the group together for about 2
years,
>and some people are tiring of the same old same old.  I understand
that
>they have problems with swimming the same types of sets (drills, swim,
>various distances....) over and over.

>any suggestions would be greatly appreciated, as our goal is to be
more
>than just a time/place to swim laps together.  This is a great group
of
>people, as I am sure most ,asters are, and we don't want to lose
anyone
>for lack of workout varity/fun.

>anders

Hi Anders,

I have a couple suggestions that may be a big help in planning
interesting masters'workouts.  I coached a large team of widely varying
ability last summer, and found that people liked it when they knew
generally what to expect each day.  With a three-day-per-week program,
we did distance/freestyle training one day, IM workouts one day, and
stroke concentration (with lots of drills, etc.)one day each week.
This keeps things lively as you can vary the workouts around a few
central themes.  

That said, I don't think its a good approach for more serious swimmers
training for a competitive season - there is too much tendency to just
hit one level and stay there. For a more competition-oriented group
(which I'm involved in now as a swimmer), we are having a very
successful season by working on a season plan, with 8-9 weeks aerobic
base, moving just now into AT/specific endurance workouts, and starting
to do some speedwork, with a long-term goal being regional
championships and possibly YMCA Masters Nationals in April.  We have a
small group (about 12) at about three different skill levels, but with
distances adjusted accordingly, everyone gets what they need.  The
trick is to get people to agree to focus on a season plan instead of
just "maintenance swimming"!  To me, Option B is way more interesting
than Option A!

Whatever you do, I think lots of emphasis on stroke drills and
technique-oriented work helps keep people interested, as does swimming
IMs and all four strokes on a routine basis.

Best of luck,

Tim Kipp
Maine Masters Swim Club

 
 
 

Interesting workouts for masters?

Post by sta.. » Sat, 16 Nov 1996 04:00:00


<<We have a group of typical masters swimmers here, <<various abilities
from
<<highly competative multi-sport geeks (like moi) to those <<that struggle
<<with a 2000 yrd workout.  

<<The coach has asked my help in devising workouts that <<are interesting
to
<<all, and benificial.  We have had the group together for <<about 2
years,
<<and some people are tiring of the same old same old.  I <<understand
that
<<they have problems with swimming the same types of <<sets (drills, swim,
<<various distances....) over and over.

<<any suggestions would be greatly appreciated, as our <<goal is to be
more
<<than just a time/place to swim laps together.  This is a <<great group
of
<<people, as I am sure most ,asters are, and we don't want <<to lose
anyone
<<for lack of workout varity/fun.>>

<<anders>>

Variety is the spice of life for sure! I'll send along the workout I gave
my team this morning, and reccommend a book as well.
Manatee Masters 11/14/96
Aerobic base training emphasis

Shorten sets to accomodate less accomplished swimmers

Warm- up 12 min swim kick choce of stroke  400-600yds

Note: Minimize the rest between sets, keep it moving!!!

1.  Pre-set.  Continue warm-up, focus on stroke technique on non-free:
     2 x ( 4 x 50 )  50s are 25 non free im order/25 free, set interval on
50s to get :10-:15 rest                        400 yds

2.  This set should not approach anerobic levels, use the suggested HRs to
guide your effort.  Remember build aerobic base with mostly moderate
effort.  Use the faster swims to push your conditioning effort a little
higher.  Maintain good stroke technique as you vary the speeds in this
set:

     300 Free moderate pace(70%Max HR) Rest :20
     200 Free faster pace than 300 ( 80% Max HR) Rest :20
     200 Free moderate pace ( 70% Max HR) Rest :20
     100 Free fast pace (80% Max HR)  Rest  :20
     100 Free easy                                                    900
yds

3. Speed Play Challenge.  On this series of 50s Free we'll preceed a fast
50 free with an increasing number of easy 50s.  The challenge is to set a
goal stroke count on the first easy 50 and hold that count on all the easy
50s.  On the fast 50s your challenge is to descend the fast 50s while not
losing an efficient stroke count:
      50 Free easy(set interval for :15 rest)
      50 Free fast ( use same interval as easy 50)
      2 x 50 Free easy
      50 Free fast
      3 x 50 Free easy
      50 Free fast                                                    
450 yds

4.   3 x ( 4 x 25 )  First and second 25 are choice non-free
                            third and fourth 25 are free, alternate
                            easy/fast by 25 ( :30, :40, :45 interval)

     300 yds

5.  2 x 300 ( or 2 x 250 ) all free  moderate pace interval set for  :10
rest.   Pull optional, Paddles optional    

500-600  yds

Cool Down 200 easy choice                                    200 yds

That's what we did today, tomorrow longer sets, longer swims, same tempo
"Moderate".  It's pretty early in our season and the swimmers seem to like
the long warm ups and fairly gentle pace.  
The book to seek out for a years worth of workouts for Masters is: " A DAM
Good Year"  by Mike Collins coach of the Davis Aquatic Masters.  It takes
you through Mike's season plan for his Davis team, the largest Masters
team anywhere!.  Check out the book.  And keep writing your own workouts
as well.  Keep your goals in mind and the workouts will come. It's like
swimming (writing workouts) the more you practice the better you get.
See Ya
Brian Stack
Coach Manatee Masters
Oakland CA USA  

 
 
 

Interesting workouts for masters?

Post by Bruno Diederich » Thu, 28 Nov 1996 04:00:00

You might want to check Swim2000 web site.
There is a section on workouts. You'll probably find ideas for your own
workouts.
http://www.swim2000.com

I hope this information will help you.

Bruno Diederichs
Swim2000

 
 
 

Interesting workouts for masters?

Post by Bruno Diederich » Thu, 28 Nov 1996 04:00:00

You might want to check Swim2000 web site.
There is a section on workouts. You'll probably find ideas for your own
workouts.

I hope this information will help you.

Bruno Diederichs
Swim2000

 
 
 

Interesting workouts for masters?

Post by Neil J. Salkin » Thu, 12 Dec 1996 04:00:00

Quote:

> You might want to check Swim2000 web site.
> There is a section on workouts. You'll probably find ideas for your own
> workouts.

> I hope this information will help you.

> Bruno Diederichs
> Swim2000

Today we did a really neat and fun, and different workout. After about
2,000 yards of aerobic stuff, we did a 50 on 1:10, then a 50 on 1:09,
then a fifty on 1:08. YOu continue to do this until you can no longer
make the interval. Our best swimmer lasted until 29, the next set around
34, next around 38 and then it went up to 45 or so. Very interesting and
intellectually challenging as well.