CAMBRIDGE MASTERS SWIMMING

Sample Team Workouts

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Workout Terminology / Definitions

 

Monday -- Free descend
Warm up-- swim continuously (500)
300 choice
4 x 50 free descend 1-4
 
Prep set (500)
4 x 75 choice @ 20 SR 25 kick / 25 drill / 25 swim
4 x 25 @ 40 half fast / half easy
100 easy @ minute rest
 
Main set (2250)
3 rounds (of all)
4 x 75 free @ 20 SR descend 1-4 to aerobic threshold
2 x 50 free @ 1:00 drill / swim (work technique/ask for drills)
1 x 100 free @ base aerobic effort
8 x 25 free @ 35 descend 1-4, 5-8 to FAST
50 easy @ minute rest
 
If time, coach's choice set
 
Loosen (200)
200 easy
3450 with warm-down

 

 

Tuesday -- Choice
Warm up-- swim continuously (500)
200 choice
100 free
4 x 50 kick / swim
 
Prep set (400)
2 x 75 @ 20 SR 50 stroke / 25 free all aerobic
1 x 100 IM @ 20 SR build each 25
4 x 25 choice @ 40 Odds: Fast Evens: Easy
50 easy @ minute rest
 
Main set (2400)
3 rounds
1 x 300 @ 30 SR 100 choice / 100 free / 100 choice build each 100 to threshold
4 x 75 @ 20 SR 50 choice / 25 free build to strong
4 x 25 choice @ 35 FAST
100 easy @ minute rest
 
If time, coach's choice set
 
Loosen (200)
200 easy
3500 with warm-down

 

 

 

 

Workout Terminology by Coach Aayush Deshpande

Speed Terms:

Aerobic - A consistent effort that you can hold for 20-30 mins. Target heart rate:  130-150 BPM

Strong/Aerobic Strong - Slightly stronger effort that is almost uncomfortable. Target heart rate:  140-160 BPM

Aerobic Threshold - uncomfortable effort to hold for 5-10 mins at a time (longer repeats). Target heart rate:  160-170 BPM

Anaerobic Threshold - uncomfortable effort to hold for 1-3 mins at a time (shorter repeats). Target heart rate:  170-180 BPM

Best Average - Hardest possible repeated effort over given distance. Target heart rate: 160-180 BPM

FAST  - As Fast as Possible for the distance. Target heart rate:  160-180 BPM

Easy/Loosen - Flop, any stroke you want to, total relaxation. Target heart rate:  80-120 BPM                 

Active Recovery - Done in between hard efforts to bring Heart rate down. Target Heart rate: 100-140 BPM

Negative Split - Second ½ of the effort is stronger than the first ½  (ie: in 100 Negative split, first 50 at 80%, second 50 at 90% effort). Target Heart rate: 120-160 BPM

 

Other Terminology / Shorthand:

UW(K) - underwater kick

"K" - kicking

"Dr" - drill - your choice drill

"P" - pulling

"O" - "Odd repetitions

"E" - "Even" repetitions"

IM(O) - I.M. order (Fly,Back,Breast,Free)

"SR" - seconds rest

"BO" - Break-out (first 2-3 strokes)

Build - Get faster within the distance

Descend - Get faster across repetitions

Blast - Fastest possible speed burst