Microsoft no longer supports Internet Explorer so you will experience issues on our website and others. 6 Best Swim Robes for After Swimming and Getting Warm, The 5 Best Body Washes for Swimmers (Bye-Bye Chlorine Smell and Dry Skin). After your breaststroke pullout, does your head pop out gasping for breath or are you aggressive and get right into the swim? "Active": false, "LastName": null, (With fins, work on distance per stroke, breathe every 3 then 5, submerged dolphin kicks off each wall), (Set interval for your 200 pace 50 time plus 20 seconds. Breathe first, then pull, and get your arms over your ears. According to U.S. Masters Swimming, the benefits of swimming include cardiovascular fitness, weight control, increased muscle tone and endurance, and stress reduction. #4: 8 x 50, rest 5 sec after each, descend . The Swimmers Ultimate Test Set for Measuring Improvement. You dont have to be the best swimmer to do this routineyou just have to be willing to work hard and get comfortable moving in H2O. SHOKZ OpenSwim MP3 Player Review The Best Conduction Headphones for Swimming? If your workout is written for 25 yards, use the 1:49 and if it is written as a meters workout (25 meters or 50 meters), use 2:00. Theres no other sport that requires you to move your body on a limited amount of oxygen throughout the whole workout. Swimmers are often forced to use their bodies at maximum potential with limited oxygen. This is What Katie Ledeckys Main Sets Look Like. . "Day": 0, For example, when swimming a set of 10 x 100 meters Choice @:30 rest, the overall time is 25 minutes. The purpose of this blog is to be a vehicle for the sharing of ideas among swimming coaches so that we can all get better at doing the job we love. There can be, however, a lot of individual variability between when one person We see you are using Internet Explorer as your browser. She works with swimmers of all ages and abilities as she also coaches a USA Swimming club and serves as a coach on the U.S. Paralympic team. Plus, it's a low-impact sport that is a great complement to high-impact activities such as running, CrossFit and HIIT workouts, aiding in muscle recovery and injury prevention. 2 moderate 1up-tempo 3. This workout gives you an opportunity to answer these questions and practice all of these things. You must be US Masters Registered to join our workouts. This high-intensity interval workout from Russell will get your heart rate up and build muscle. The Swimming Wizard - Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World The Swimming Wizard Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World Butterfly Cookie Cutters Posted on March 26, 2023 Ryan Woodruff, Lynchburg YMCA Designed by YMCAs senior manager of aquatics, Lindsay Mondick, this water workout involves aerobic moves like walking and high knees. "Email": null, Just make sure you turn off or block the pace clocks. How To Breathe While Running, According To A Coach, 11 Best Exercises To Improve Shoulder Mobility, Simplify Your Routine With Kinetic Chain Exercises. Set 1: 12 x 75 yards freestyle with 30 seconds rest (broken up per the below), Set 2: 10 x 100 yards freestyle with 30 seconds rest (broken up per the below, Set 3: 10 x 50 yards freestyle with 30 seconds rest (broken up per the below), Conclude with 8 x 25 yards freestyle with no breathers with 45 seconds rest. "RegistrationStatus": { You can contact Kris at swimwithcoachkris@gmail.com. 200 free moderate . 15 x 100 free on descending intervals (meters): Butterfly Cookie Cutters. If you dont do it in practice, you wont be able to do it in a race. Learning how to use your training tools can help you to finish a set or workout that may be beyond your current ability. Don't miss our SWIMMER magazine, web articles, and videos with tips to improve your swimming. "RegistrationStatus": { Assume a 25-yard length. Microsoft no longer supports Internet Explorer so you will experience issues on our website and others. 16 Swim Workouts For Every Level And Goal, Created By Top Coaches And Trainers, The Best Triathlon Gear To Crush Your First Race, Your Guide To Weight Training For Weight Loss, Your Privacy Choices: Opt Out of Sale/Targeted Ads. . "Day": 0, 100 free . We asked to a group of 10 master swimmers (32.3 +/- 5.1 yrs) to perform two 6-week training periods. Choice 300 swim down, Sprint day with Flo Warm-up:10 minutes of free swimming6x50 odds Kick, evens Swim6x50 odds Drill, evens Swim4x25 Build Main Set:450 Des +10 (1st 50 sprint 12.5 y, 2nd 50 sprint 25 y, 3rd 50 sprint 37.5 y, 4th all out) 50 EZ2x200 Free (mid 100 uptempo) +10450 Kick Des +1050 EZ2x200 Free (mid 100 uptempo), Stroke day with Flo Warm-up:10 minute free swimming4x100 (Skull/Kick/Drill/Swim) by 25450 Kick4x50 Drill4x50 Swim Main Set:6100 +20 odds Non Free/Evens Free Descend on the non free4x50 Kick8x50 +15 odds Non Free/Evens Free 650 Drill16x25 odds Non Free FAST/Evens Free200 EZ Free, 10 minute warm-up 6 x 100, 3 Free, 3 Choice: Swim, Drill, Build 4 x 100 Kick 4 x 150 Free, 150 Choice 3 x 75 Free, 75 Choice, 10 minute warm-up 300 Free, build the last 100 300 Reverse IM 8 x 50 kick 8 x 50 Free: Evens up-tempo. "ContactInfo": { What about backstrokedo you swim holding your breath until you finally gasp when theres an opportunity to breath? Drill. U.S. Masters Swimming has created a searchable database of online workouts, developed for seven swimming specialties and featuring all ranges of distances, strokes, and skill levels. Rest is written as @:30 rest. Looking for a weight training workout? "Zip": null, If you dont have em, skip em. "RegistrationStatus": { { You will need a kickboard, pull buoyor a figure 8-shaped foam tool that you put between your legs to work your arms moreand aqua weights for this workout. For this workout, youll focus on low-intensity steady state training (or LISS). Whether you're preparing for competition or just looking for a good workout, our experienced coaches are here to help you improve your technique and get in shape. If youre no rookie to pace sets, make sure you maintain your effort and technique as you swim the entire workout. "SwimmerId": null, There are even three aqua aerobics-inspired swim workouts at the end so you can rev your heart rate in cozy pool. Pro tip: Most pools span 25 yards in length. 200 cruise+15 . A Mid-Season Distance Workout with Grant Hackett. 300 IM . "Interests": { As soon as you can swim for 20 minutes without stopping, youre ready for a full-on workout. Get ready to impress when you tell everyone your swim workout was all butterfly. "Year": 0, "Gender": null, }, "City": null, If you find the intervals too short or too long, adjust accordingly. Workouts. A pair of long-blade fins will help you cruise through this set in no time. Focus on pushing your pace through longer builds and fast sprints, and using the rest periods to your advantage. U.S. Masters Swimming has created a searchable database of online workouts, developed for seven swimming specialties and featuring all ranges of distances, strokes, and skill levels. If you miss two repetitions in a row, youre unable to maintain that pace, and youre done with the set. "Coach": false, SwimSwam's daily swimming workout series is a collection of workouts written by coaches from a variety of backgrounds. Best average means youre trying to swim as fast as possible while keeping your technique good and your stroke count consistent throughout the set. You need a strong core to hold your body up in the water and maintain that straight line from shoulders to ankles. But if it takes you 1:20 to swim, then you only get 10 seconds to rest. "City": null, Fire Up Your Kick with this USRPT Set for Faster Kicking. ), (Lift and switch: Lift bottom arm before top arm pulls underwater. Week 7 (250 yards): 1 x 50 with no more than 20 breaths rest; then 8 x . Masters - The Swimming Wizard The Swimming Wizard Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World Tag: Masters WORKOUT BLAST from CT Aquatic Masters Posted on August 9, 2022 Coach Sarah Dombrowski Editor: There are some good nuggets here! AN IMPORTANT SKILL FOR RACING AND A GREAT FITNESS BOOSTER! Its perfect for a beginner because it combines both swimming and weights, giving the beginner swimmer a total-body workout, while focusing on only the freestyle stroke, Russell says. "IsLapsed": false The first was characterized by high-volume low-intensity training (12 km x week; 90% of weekly volume between 80 and 100% of individual anaerobic threshold (IAT) and 10% above IAT). If the Swimming Wizard has provided value to you, donations are gratefully accepted via PayPal and Venmo. "SelectedWorkoutGroup": null # 1: moderate . When you first learn how to swim, or when you are in the beginner phase, swimming can feel exhausting due to the fatigue that comes from oxygen deprivation, she says. "SwimmerId": null, Enjoy! "Country": null, US swimmers must be a 2023 U.S. Masters Swimming member prior to registering for the event. Free. When youre asked to swim 50 yards in an interval or send-off time of 1:30, that means you get one minute and 30 seconds to swim and rest before beginning the next repeat. Warm up with easy freestyle swimming for two to five minutes. "SelfIdentifiedCoach": false Swimming is a great way to build endurance, muscle strength and cardiovascular fitness. You want to push your limits during the 20-second intense intervals, then use the 10 seconds of rest to catch your breath before you get right back to it. "Renewal": false, As youre browsing and thinking about planning your workouts, remember that there are some workouts every Masters swimmer should have in their routine. This was a fun way to end practice. Ryan Woodruff, Swimming Wizard Editor and Head Coach of the Lynchburg (Virginia) YMCA, Workouts, sets, and training ideas are always welcome at swimmingwizard@gmail.com. "Year": 0, If you have not been involved in an ongoing exercise regimen for at least six months, prior to attempting. Get in Shape Fast with this Workout from Olympic Coach Ray Benecki. "State": null, This type of training comes with a warning: Breath-control training is NEVER swimming as far as you can without a breath. Whether you are a competitive Masters swimmer, triathlete, or a fitness swimmer you can adjust the workouts to fit your needs. "SelectedLmsc": null, Signup now and receive an email once I publish new content. "Phone": null, One of the benefits of swimming is the endless variety of ways that you can train in the water. 10 minute warm-up 6 x 75:. We may earn commission from links on this page, but we only recommend products we back. The Mountain View Masters Swimming and Social Club is a friendly team based in the heart of Silicon Valley, and we welcome all levels of swimmers aged 18 and older. Become a USMS member and enjoy all of the benefits of membership, including: Workout Library. 1 & 2: Swim; 3 & 4 drill, 5 & 6 kick 6 x 300 . Wrap up the workout with 200 easy pull, practicing bilateral breathing (breathing to both sides). Threshold Workout 1600 y/m. "FirstName": null, "City": null, Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World. "Magazine": null, Swimming World is first and foremost concerned with the health and safety of its readers. ), (Underwater 2 kicks on side, 2 kicks on belly, 2 kicks on back, 2 kicks on belly, etc. Drill 3. 2 Free, 2 IMish, 2: Long Axis/Short Axis 300 kick 6 x 200 Odds Free, Evens IM 6 x 100 Odds Free, Evens IM/Stroke 300 swim down, Sprint day with Flo Warm-up:10 minute of free swimming4x50 Drill (1 arm, 1 arm, finger tip drag, catch up)450 Kick100 DPS4x25 Build Main set:2 rounds of:325 Kick25 Fast50 EZ2x25 Head up, arms in streamline position50 Fast50 EZ3x100 +5 450 (25 DPS/25 Build)1 minute rest100 SUPER SONIC FAST100 EZ, 10 minute warm-up 3 x 200 #1 Free, #2 Kick, #3 IM 10 x 150 or 100: Descend in groups of 3: +10 sec, +5 sec, cruise 10 x 75 1-3 free, 4-6 fly/bk/br , 7-10 kick or pull swm down, Sprint day with Flo Warm-up:10 minutes of free swimming300 Swim every 3rd non free200 Pull100 Kick Main Set:875 +20 (2 with 1st 25 fast-ish, 2 with 2nd 25 fast-ish, 2 with 3rd 25 fast-ish, 2 fast-ish)650 odds kick fast, evens DPS6x50 +10 Des 1-3 and 4-6425 kick in stream line position head above the water, Non Free Day with Flo Warm-up:10 minute free swimming300 every 3rd length non free200 Kick100 Drill200 Pull300 Kick Main Set:200 Free100 non free50 Fly rest 5 seconds 150 Free100 non free50 Fly, 50 Back rest 5 seconds 100 Free100 non free50 Fly, 50 Back. "SelectedInterests": null, Please use another browser like: Google Chrome, Mozilla Firefox, or Apple Safari. - Future Events View. "Club": { IF YOU ARE LOOKING FOR AN EVEN BIGGER CHALLENGE, SUBSTITUTE STROKE FOR FREE DURING THE 50s! Physically, as you progress through the set, youre challenged aerobically, and muscle fatigue begins to set in. 10 x 200m back swim/kick by 100s on 2:45 (or an interval that gives you little time to rest, maybe 5 to 10 seconds.). Look for these five types of workouts, along with many others, in the Workout Library, available exclusively to USMS members. 4 x 100 Free 8 x 25 Fast Easy, Sprint workout with Flo Warm-up:10 minute free swimming300 every 3rd Non Free4x50 Kick/Drill by 25 Main Set:25 Fastish/75 EZ +3050 Fastish/50 EZ +2075 Fastish/25 EZ +10100 Fastish on cruise100 EZ4x50 Kick25 Fastish/75 EZ +3050 Fastish/50 EZ +2075 Fastish/25 EZ +10100 Fastish on cruise100 EZ4x50 Drill4x50 FAST/EZ by 50425 FAST/EZ by 25, Stroke day with Flo Warm-up:10 minute of free swim Main Set:2200 (Free/IM)4100 +40 Stroke Des 1-4650 Kick Free/Non Free by 50825 FAST/EZ6x50 Drill Free/Non Free by 504100 +40 Stroke Des 1-42200 (Free/IM), 10 minute warm-up 2 x 300 #1 Every 3rd Stroke; #2 Every 3rd kick 3 x 600 #1: 4 x 150 cruise +15; #2: 6 x 100 cruise + 10; #3: 8 x 75 cruise + 5 12 x 25 Alternate Easy & Sprint, 10 minute warm-up 6 x 100 Alternating Free, IM. "FirstName": null, (i.e. "SelfIdentifiedCoach": false Set of the Day: How to Step Up Your Mid-Distance Freestyle. As you progress through your training and gain more awareness and consistency, you can start to focus on your intervals. If a specific stroke is challenging, it can always be done as a kick or drill instead of swim. (Optional: Use a kickboard every other lap.). "SelfIdentifiedCoach": false Youll improve your speed and ability to race when adding breath control workouts into your routine. 150s Madness. "SwimmerId": null, }, "Magazine": null, Like most masters programs, all swimmers are grouped by speed. With this members-only feature, you can: Kris is a USMS Level 3 coach at Milford Athletic Club in Milford, Michigan. "SelectedLmsc": null, Each stroke must be swum a quarter of the required distance. The results system automatically converts meter times to yard times integrating them with the 25-yard final results. #2: IM, choice, free . Experienced and novice Masters swimmers alike take time out of their daily lives to improve both their physical and mental health through swimming. 15 seconds rest after each 150 300 swim down, Stroke day with Flo Warm-up:10 minutes of free swimming300 every 3rd length non free Main set (4 rounds):100 Swim Stroke100 Kick Stroke100 Drill Stroke100 Swim Stroke (faster than first one)150 Free, 10 minute warm-up 4 x 150 Drill, Moderate. Fast day with Flo 10 minutes of free swimming 2 rounds:5100 on cruise (2nd round 3100)100 EZ4x50 FAST/EZ +40450 Kick4x25 FAST/EZ +10/15450 Kick, Non Free day with Flo 10 minutes of free swimming Warm-up:4150 (50K/50D/50Swim) Main Set:2100 Non Free +152100 Free +103100 Non Free +153100 Free +1050 Non Free/150 Free +20100 Non Free/100 Free +30150 Non Free/50 Free +40200 Non Free8x25 Non Free Fastish/EZ Free, 10 minute warm-up 4 x 75 Build Free 4 x 75 odds long axis drill, evens shirt axis drill 5-6 Rounds: 200 IM, rest 15 sec, 100 free, rest 10 sec 6 x 25 odds sprint stroke, evens easy free 200 swim down, 10 minute warm-up 300 every 3rd length non-free, 300 every 3rd length kick Determime your cruise interval: 5 x 100 on cruise 5 x 200 on cruise + 10 sec 10 x 50 on cruise + 5 sec 300 swim down, 200 Free, 4x 50 non-free, 100 free, 425 non-free 400 pull, 4 x 100 pull 200 kick, 2 x 100 kick 200 IM, 2 x 100 IM, 8x 25 choice optional: 2 x 50 with 45 sec rest 300 swim down, Warmup: 10 minute easy swim/drill on you own Drill Set: Main Set: 2 times through: 50-100 easy after each fast swim 5100 +5, +10, c, +5, +10, 10 minute warm-up 200 free, 450 stroke, 100 free, 100 IM Pull: 400 cruise+30, 4x 100 cruise+ 10 kick: 200 moderate, 2 x 100 80-90% IM: 200, rest 20, 2 x 100 rest 15 after each 8 x 25 sprint choice 300 swim down, 10 minute warm-up 3 x 200: 1. Choice #3 Free,. Created by Mondick, youll move through exercises like jacks, squat jumps, strength moves, and kicksall of which become low-impact when youre in the water. 50 Breast rest 5 seconds -, 10 minute warm-up 400 Every 4th Non-Free 400 kick 4150 on Cruise+15 3 x 150 on Cruise+10 2 x 150 on Cruise+5 1 x 150 on Cruise 4 x 50 Alternate free/Non-Free 3 x 50. 4 swim, 4 kick, 4 drill, 4 swim. The second period was characterized by low-volume high . "Interests": { This recovery workout includes a mix of kick, drill, and swim. ), USMS members can view this workout and hundreds more in our Workout Library. That means youll swim a longer distance while working at about 60 percent to 70 percent of your max heart rate (HRM), says Russell. Meet the experts: Julia Russell is a NASM-certified personal trainer, owner and swim coach of Inside Out Fitness, and former Olympic swimmer. To build up strength, aim to hold forearm and side planks, as well as hollow holds, for 30 to 60 seconds. }, "BirthDate": null, "Coach": false, What Happens To Your Fitness When You Drink Less? 200 moderate +20 100 fast cruise . Beginning April 18 to the end of May 2022, I will post 2 workouts each week. 2 Good endurance swim workouts. We see you are using Internet Explorer as your browser. KICK SET8 X 100 KICK W/ BOARDTAKE 20 SECONDS REST AFTER #1 TO DETERMINE YOUR INTERVAL, THEN MAKE YOUR INTERVAL :05 FASTER FOR EACH SUCCESSIVE 100. This workout for backstroke will work on your body position and keep your arms moving in opposition, like a propellor, rather than only one arm moving at a time. "Gender": null, "SelectedLmsc": null, Sunday with Mason Makos Masters Meters pool swimmers must swim 3000 or 6000 meters and submit your final times and splits in meters. A key piece to determine the direction of a dryland program, especially for older athletes, is the Movement Assessments and . 12 x 50: 2 stroke, 1 Free, 10 sec rest after each Swim down, Sprint workout with Flo Warm-up:10 minutes free swimming100 Free (50 Kick/50 Swim)100 Free (50 Drill/50 Swim)100 Free (50 Kick/50 Swim)100 Free (50 Drill/50 Swim)450 Distance per stroke4x25 Build Main Set:450 First 25 fast +304100 Second 25 fast +304150 First 50 fast +306100 Free (2 on cruise, 2 on +5, 2 on +10), Happy New Year to all from Flo.Focus on a 200 stroke. Kick, Drill 3. With this members-only feature, you can: Subscribe to receive workouts for the week emailed to you every Monday Warm up with 5 minutes easy walking and progressing to a light jog. When you practice breath-control training, it means that youre breathing a planned number of times per repeat or length of the pool. The stroke typeChoice is the default pace. You didnt learn to ride a bicycle overnight, but once you learned you never lost the skillswimming is the same way, says Russell. 500/400/300 @ 8:00/9:00/8:30 means advanced swimmers do 500 yards @ 8:00 and so on). "SelfIdentifiedCoach": false After taking lessons I am now able to swim 750 yards in a workout. #2: 2 x 200, rest 10 after each . Women's Health may earn commission from the links on this page, but we only feature products we believe in. 100 Free . }, } "Address": null, She works with swimmers of all ages and abilities as she also coaches a USA Swimming club and serves as a coach on the U.S. Paralympic team. "Month": 0, } "MiddleInitial": null, How far is it to the wall when I can breathe? "SalesforceId": null Our Workout Library is the best resource for searchable online swimming workouts and is intended for all different abilities: beginner, intermediate, and advanced. When working on pace, the goal is not to swim fast at the beginning and slow at the end but to maintain your speed throughout the set or sometimes the entire workout. (You may want to try using a waterproof fitness tracker to keep tabs on this.). You can contact Kris at swimwithcoachkris@gmail.com. Hearst Magazine Media, Inc. All Rights Reserved. "Renewal": false, Focus on building your speed as you go (noted by "build" below). Olympian Mike Alexandrovs Favorite Set for a Faster & Powerful Breaststroke, NCAA & World Champion Josh Schneider Shares His Favorite Sprint Set. 400 mixer; 200 lung buster; 12 x 50 kick; "Email": null, Although drills may be done at your regular speed, or even racing speed in some instances, as youre learning a drill its best to take it slow. Warm Down: 1 x (50 Breast in Z2 + 50 FS in Z2), 1 x (50 Back in Z2 + 50 FS in Z2). "SelectedLmsc": null, Only go as far as you are able and then stop," Russel suggests. Microsoft no longer supports Internet Explorer so you will experience issues on our website and others. "Phone": null, With this main set of 20 x 50s, youll get a lot of practice watching the clock. 10 sec rest 8 x 50 2 of each stroke 8 x 50 Free: Evens up- tempo, 10 sec rest 8 x 50 Odds Stroke, Evens Free 300 swim down, Stroke day with Flo Workout was generated with ChatGPT Warm-up:10 minute free swimming200 Distance per stroke4x50 Kick Main set:4 rounds (rd 1 Free, rd 2 Back, rd 3 Breast, rd 4 Fly/IM)450 Drill +154100 Swim +20 200 EZ Swim Free4x50 Kick, 10 minute warm-up 4 x 50 swim, 4 x 50 kick, 4 x 50 swim 100 free, 200 IM, 300 free, 300 IM, 200 Free, 100 IM 300 Kick 6 10 x 50 Odds Sprint, Evens easy 200 swim down, 10 minute warm-up 4 x 75 kick-drill-swim free 4 x 75 kick-drill-swim stroke or IM order 3 x 100 kick 3 x 200 pull 3 x 200 IM 300 kick 50 warm up the arms 8 x 25 Fast, easy, Sprint day with Flo Warm-up:10 minute free swim4x75 Kick/Drill/Swim4x100 50K/50 Swim Main Set:200 Swim uptempo, keep your time in mind2x100 DPS8x25 FAST/EZ +10450 Drill8x25 2 FAST/1 EZ +15450 Kick8x25 3 FAST/1 EZ +20100 EZ200 FAST, faster than the first one, Stroke day with Flo Warm-up: 10 minute free swim4x75 K/D/Swim4x50 K/Swim4x50 D/Swim Main Set:650 Kick odds Free/evens non Free6x100 Swim odds Free/evens non Free +20650 Drill odds Free/evens non Free6x100 Swim odds Free/evens non Free +15200 Free3x100 Swim non Free +20 des 1-33100 Swim Free +10 des 1-31625 4 of each stroke des 1-3,, 10 minute warm-up 8 x 50 odds long axis drill, evens short axis drill 4 x 50 kick 10 x 100:. 100 IM . Overlap your hands, extend your arms and fingertips as far as possible overhead, squeeze your biceps over your ears, and keep your head down. "Active": false, You get lots of rest time in this workout, so that means your fast sprints should be really fast. You can unsubscribe at any time. { } When youre ready to make a full stroke, jump into these 16 workouts designed by three swim pros. Here are the highlights of the Workout Library: Here are examples of the motivating workouts in our library:General| Weight Loss| Beginner| Triathlon Take your typical cardio workout to the water with this sequence from Mondick, designed for intermediate fitness levels. If you find that youre swimming the same stroke and same workouts time after time, search the Workout Library for other workouts that will encourage you to try things you wouldnt typically do in your own workout. "State": null, Swim 2. A well-rounded training plan makes for a more successful swimmer, whether the goal is fitness or competition. Build a Faster Kick: Kicking it with Boilermaker Aquatics, Get Your Kick in Shape with the Variable Speed Kick Set, Faster Underwaters: The Bolles Sharks Underwater Dolphin Kick Set. MAIN SETPURPOSE: INDUCE A LITTLE FATIGUE WITH THE THREE 50s AND THEN HOLD A STEADY PACE UNDER THAT FATIGUE. If you want to stick to the waist-deep water, but still turn your heart rate on high, this interval workout is for you. 100 up tempo . Not only does it keep you better oxygenated, it improves your body position and timing for all your strokes. Fly, Back, Breast 2 x 50 Free 1 x 50 Sprint Swim Down, Fast day with Flo 10 minutes of free swimming300 every 3rd length non free 2 rounds:3100 on cruise100 EZ450 Des 1 to 4 +30450 Kick425 Des to 4 +20450 Kick, Stroke day with Flo Warm-up:10 minute free swimming4x100 SKID (Swim/Kick/IM/Drill) 100 each4x50 Kick4x50 Drill4x50 Swim Main Set:6100 +20 odds Non Free/Evens Free 850 Kick/Drill by 501050 +20 2 Non Free/2 Free 1625 +10 odds Non Free FAST/Evens Free200 Non Free good effort200 EZ Free, 10 minute warm-up 8 x 50: hands,-up kick in the deep half, swim in the shallow half 3 x 250: cruise+20, cruise+10, cruise 3 x 200 cruise+20, cruise+10, cruise 3 x 150: cruise+20, cruise +10, cruise 3 x 100: cruise+20, cruise+10, cruise 3 x 50 swim down, 10 minute warm-up 850: Odds Free, Evens non free 3 rounds: 300 Free, 200 IM, 100 Choice swim down, Sprint day with Flo Warm-up:475 K/D/S4x50 K/D4x25 Build Main set:4 rounds 50 Kick 50 Drill 50 DPS 30 seconds to 1 minute rest 50 FAST 50 EZ 2100 Free +52100 Stroke of IM (2nd one faster than 1st)200 EZ cool down, Stroke day with Flo Warm-up:10 minute free warm-up300 Swim every 3rd length non free4100 SKID (100 Swim, 100 Kick, 100 IM, 100 Drill)450 Swim DPS Main Set:10100 (2 IM or Stroke/2 Free) IM/St on +20, Free on +104200 Build up to 200 Stroke: 50 Stroke/150 Free 100 Stroke/100 Free 150 Stroke/50 Free 200 Stroke1625 Kick/Swim/Drill/Swim200, 10 minute warm-up 6 x 50 kick 6 x 50 drill. (Arms in streamline, roll chest, belly, toes. Get More Sprint Workouts in USMS's Workout Library. U.S. Masters Swimming has created a searchable database of online workouts, developed for seven swimming specialties and featuring all ranges of distances, strokes, and skill levels. Enter your email address to follow this blog and receive notifications of new posts by email. Check out this blog with many great workouts for Masters swimmers: Check out Swim Florida coach Ehrin Epps workout blog at http://eeworkouts.blogspot.com Thanks Ehrin! Our coaches modify workouts by lane to ensure all masters are getting the most out of their swims. drill,. 4 x 150, 4 x 100, 4 x 50 300 swim down, 10 minute warm-up 6 x 75: odds are fly,back,breast; evens free 6 x 50: odds stroke, evens free 4 6 rounds: . 100 pull @ 1:30/1:45/2:0010 x 50 kick with fins @ 1:00/1:10/1:20200 swim free @ 3:00/3:30/4:008 x 50 stroke (no free) @ 1:00/1:15/1:30300 pull @ 4:30/5:15/6:006 x 50 kick @ 1:00/1:15/1:30400 swim free @ 6:00/7:00/8:004 x 50 stroke (no free) @ 1:00/1:15/1:30500 pull @ 7:30/9:00/10:002 x 50 FAST! ), (Try and hold best average time plus stroke count through the entire set.). All workouts are created by Mike Hurd, U.S. Masters Level 1 and 2 Certified Coach. "Phone": null, Sometimes the coach will want you to have 45 seconds rest so you can work harder, but sometimes a set will be written for you to keep your heart rate up and all youll get will be 10 seconds.