Eligibility. No matter how great of shape youre on land, nothing prepares you for your first workout in the water. If youre not used to swimming long distances, but you feel strong in the water, this workout is for you. You get what you put in to this one, says Martinez, who came up with the plan. Pay particular attention to the difference between send-off time (swim intervals) and rest intervals. ), (6 kick on back with one arm extended in front of you and one at your side, then switch arms, keep them opposite. This is because Greenville Splash is such a supportive teaching community. How to Supercharge Your Kick with Randy Reese. "Address": null,
All workouts are created by Mike Hurd, U.S. Masters Level 1 and 2 Certified Coach. Hearst Magazine Media, Inc. All Rights Reserved. I Did This Boring Kick Set Every Day for Two Weeks and Dropped 3 Seconds on My 100 Kick PB. },
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. Fins also help to get your head up to breathe a little faster. Martinez offers easy freestyle and kicking intervals to help you increase your distance. "Year": 0,
20 seconds after each. All swimming distance measurements are in yards. This workout asks you to think about your breathing for all four strokes. Reston Masters Weight Training. Work Those Underwaters: The Fairfield YMCA Kick Set. Your pace on Swim.com can automatically adjust depending on how fast you have swum previous workouts. "SelectedWorkoutGroup": null
The built-in resistance you get from H2O means your muscles have to fight to keep moving, whether youre freestyle swimming or straight up walking through the water. Check out the Glossary of Terms for help in understanding the lingo. "Email": null,
Microsoft no longer supports Internet Explorer so you will experience issues on our website and others. With this members-only feature, you can: Subscribe to receive workouts for the week emailed to you every Monday After a childhood swimming in lakes, she finally made the switch to competitive swimming as an adult. Rest is written as @:30 rest. The goal is not to start out to fast and have no speed left for the end or save all your speed for the last couple of repeats. "MiddleInitial": null,
"Make a mental note of how far you got. Youll want a buoy and a kickboard for the warm up and a few of the sprints. "Phone": null,
Get More Sprint Workouts in USMS's Workout Library. "SelectedLmsc": null,
A well-rounded training plan makes for a more successful swimmer, whether the goal is fitness or competition. 100 free . Let this help you get comfortable moving in H2O, before you turn it up a notch. 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. },
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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! Week 6 (200 yards): 1 x 50 with no more than 20 breaths rest, followed by 6 x 25 with no more than 15 breaths rest. (Distance per stroke goal: 15 or fewer per 25 yards. With this members-only feature, you can: Kris is a USMS Level 3 coach at Milford Athletic Club in Milford, Michigan. The workout below has a USRPT set based on your 200 pace time. Default paces are based on 2:00/100 meters and 1:49/100 yards(the conversion is based off .91 meters are in a yard). SwimSwam's daily swimming workout series is a collection of workouts written by coaches from a variety of backgrounds. "Month": 0,
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#3: choice, free, IM swim down, Sprint workout with Flo Warm-up:10 minute free warm-up6x50 odds Kick/Evens Drill6x50 odds Drill/Evens Swim Main set (2 rounds):2100 +10 one stroke/one Free4x50 +10 2 Stroke/2 Free8x25 FAST/EZ4x50 odds on -5/evens on +102100 one on -5/one on +10, Stroke Day with Flo Warm-up:10 minute free warm-up6x50 Kick (odds stroke/evens free)650 Drill (odds stroke/evens free) 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 Stroke8x25 Fast stroke/EZ Free, 10 minute warm-up 8 x 75 odds free, evens IM 7 rounds: 150 moderate, 150 up-tempo. Our workouts are split into 5 different skill levels. 150s Madness. "State": null,
After your breaststroke pullout, does your head pop out gasping for breath or are you aggressive and get right into the swim? 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. All moderate, 2. - Future Events View. Warm up with 4 x 100 yards freestyle swim, 4 x 50 yards pull with buoy, 8 x 25 yards kick with board. With this members-only feature, you can: Subscribe to receive workouts for the week emailed to you every Monday Swimming World is first and foremost concerned with the health and safety of its readers. The Workout Library is oneof the benefits of USMS membership. Results of test sets can help you direct your training throughout the year. This is What Katie Ledeckys Main Sets Look Like. Workout Library | U.S. Masters Swimming Home Workout Library Swim Workout Library Seven specialties and loads of workouts for every swimming level and goal Our Workout Library is the best resource for searchable online swimming workouts and is intended for all different abilities: beginner, intermediate, and advanced. This was a fun way to end practice. The vast library offers many types of workouts written by experienced coaches. This workout allows you to choose the yardage youd like to swim. Our practices are Monday, Wednesday from 5:30-6:30am and Tuesday, Thursdays from noon-1pm. "Gender": null,
Physically, as you progress through the set, youre challenged aerobically, and muscle fatigue begins to set in. If the Swimming Wizard has provided value to you, donations are gratefully accepted via PayPal and Venmo. 200 free moderate . },
How often do you swim a workout that focuses on and trains your breathing? "Day": 0,
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3 rounds swim, kick, drill, swim 2 Rounds: 200 Moderate, 150 up-tempo, 20 sec rest; 200 moderate, 100 up-tempo, 20 sec rest; 200 moderate, 50 up-tempo, 20 seconds rest 300 swim down, 10 minute warm-up 3 x 200 1. swim, 2. Workout 2. Assume a 25-yard length. (Try to get your heart rate down, work on breathing in your mouth and slow exhale out of your nose. Second stroke faster than first200 IM Uptempo100 Free, 10 minute warm-up 8 x 75 Odds swim, Evens: kick, drill, build 300 moderate 150 up tempo 200 moderate 150 up tempo 100 moderate 150 up tempo 100 moderate 150 up tempo 200 moderate 150 up tempo 300 moderate 150 up tempo, 10 minute warm-up 300 every 3rd length non-free 6 x 50 kick 400 free, 50 fly, 200 reverse IM 300 free, 50 back, 200 IM 200 free, 50 breast, 200 reverse IM 100 free, 50 choice, 200 IM 300 swim down, 10 minute warm-up 4 Rounds of 3 x 50 free . What is Masters Swimming? Each 25 take one less stroke. PULLING EQUIPMENT OPTIONAL THROUGHOUT THE SET. These definitions can help you understand the words used in our swimming Workout Library. "Magazine": 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. Free. Warm up with 300 yards freestyle swim, 200 yards pull with buoy, and 100 yards kick with board. If youre recovering from an injury, it will be common for test set results to be slower, but you can use those results to set a goal for your training to get back to full speed. "Active": false,
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), (Underwater 2 kicks on side, 2 kicks on belly, 2 kicks on back, 2 kicks on belly, etc. "RegistrationStatus": {
The format is similar to my most recent other post, with a more aerobic focus. "FirstName": null,
You can adjust the send-off time, of course, or you might just want to swim and then take a consistent rest period between repetitions. We asked to a group of 10 master swimmers (32.3 +/- 5.1 yrs) to perform two 6-week training periods. Warm-up:10 minutes of free swimming4x100 (Skull/Kick/Drill/Swim by 25)450 Kick4x50 Drill4x25 Build Main set:200 Stroke (50 Kick uptempo/50 Swim)200 Stroke (50 Drill /50 Swim uptempo)200 Stroke Swim uptempo mid 1002100 Free +10200 Stroke (100 Kick uptempo/100 Swim)200 Stroke (100 Drill /100 Swim uptempo)200 Stroke Swim, 10 minute warm-up 6 x 100 1:free, 2:free/fly, 3:free, 4:free/back, 5:free, 6:free/breast Alternating moderate (m) and up-tempo (u): . Warm up with 4 x 100 yards freestyle swim, 4 x 50 yards pull with buoy, and 8 x 25 yards kick with board. A pair of long-blade fins will help you cruise through this set in no time. 825 ,. 100 IM for time . My workouts are designed for swimmers of all abilities. 75 repeats. With this members-only feature, you can: Subscribe to receive workouts for the week emailed to you every Monday Pro tip: Most pools span 25 yards in length. 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. }. 3000 yards. IM, or individual medley, is the event in which you swim butterfly, backstroke, breaststroke, and freestyle. She has more than a decade of experience covering fitness, health, and nutrition. 2 x 25s freestyle on 45 seconds sprint with no breaths, 4 x 25s breaststroke on 40 seconds sprint with triple pullouts, 6 x 25s backstroke on 35 seconds sprint, underwater kick to 20 yards, 8 x 25s butterfly on 30 seconds sprint, take fewer than 3 breaths per 25, 6 x 25s backstroke on 35 seconds sprint, underwater kick to 15 yards. },
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Choice #3 Free,. Wrap up the workout with 200 easy pull, practicing bilateral breathing (breathing to both sides). "Magazine": null,
Learning how to use your training tools can help you to finish a set or workout that may be beyond your current ability. 6 x 50 alternate free, stroke . {
4 swim, 4 kick, 4 drill, 4 swim. 200 free, 100 IM . "SelfIdentifiedCoach": false
Grab your sporty swimsuit and read on for your comprehensive guide to making swimming your go-to workout from expert coaches and trainers. 200 cruise+15 . For example, if youre just learning butterfly and youre great at kicking but terrible at swimming the whole stroke, the 100 IM swim could be: 25 butterfly kick, 25 backstroke swim, 25 breaststroke swim, 25 freestyle swim. Workouts are sorted into categories and you can use a filter for targeting specific types of workouts youre looking for. Grab a kickboard, a pull buoy, and aqua weights for this one. 200 free . This is How Fast Katie Ledecky Swims in Practice. 1 x (50 Kick in Z2 + 50 Kick in Z4 + 20 secs rest). Wanna See If Your Kick Speed is Improving? As you repeat the 25 yards, try to make it further." MAIN SETPURPOSE: INDUCE A LITTLE FATIGUE WITH THE THREE 50s AND THEN HOLD A STEADY PACE UNDER THAT FATIGUE. If you dont have em, skip em. If you miss two repetitions in a row, youre unable to maintain that pace, and youre done with the set. This is called rest intervals. 100 m, 100 u, 100m, 75u, 100m, 50 u, 100m, 25u 300 swim down, 10minute warm-up 12 x 50: 3x free/free, 3x free/breast, 3x free/ back, 3x free/fly 12 x 75 sprint on cruise + 20-30 12 x 50 sprint on cruise + 15-25 12 x 25 sprint on cruise + 10-20 300 kick, 10 minute warm-up 3 x 100: 1. . The stroke typeChoice is the default pace. Kick: 25 back, 25 free . Distance per stroke by 50 4 x 300 Descend. Overlap your hands, extend your arms and fingertips as far as possible overhead, squeeze your biceps over your ears, and keep your head down. "Country": null,
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. Maintain good technique throughout the entire set. "RegistrationStatus": {
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Drill -swim 2 Rounds: . That will give you time to fix and focus on the specific things the coach is helping you with. 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. I will never give away, trade or sell your email address. Odds stroke, Evens Free 4-5 x 100 IM on Cruise+20, 30 sec rest 4-5 x 100 Free on Cruise +10, 30 sec rest 4-5 x 100 IM on Cruise+10, 30 sec rest 4-5 x 100 Free on Cruise 200 swim down, Sprint day with coach Flo Warm-up:650 (odds kick, evens drill)650 (odds drill, evens swim) Main set:2 rounds2x100 (one stroke, one free) +10450 (2 stroke, 2 free) +10825 FAST/EZ4x50 (round 1 Kick, round 2 Drill) 1625 2 FAST/2 EZ, Stroke day with Flo Warm-up:10 minute of free swimming4x100 Skull/Kick/Drill/Swim by 25, mix stroke6x50 Kick odds Non Free/evens Free8x25 Non Free/Free Build Main Set (2 rounds):450 Kick4x50 Drill4x100 +20 (odds non Free/evens Free)200 IM uptempo plus fast on a stroke of your choice100 Free EZ, 10 minute warm-up 8 x 50 odds moderate, evens build 6 x 50 kick 6 x 200: 150 moderate, rest 5, 50 up-tempo 6 x 150: 100 moderate, rest 5, 50 up-tempo 300 swim down, Sprint day with Flo Warm-up:10 minute of free swimming4x100 odds drill/evens kick4x50 Drill4x25 Kick Main set:2 rounds of:2100 on cruise30 sec rest4x75 (25 Kick FAST/25 uptempo/25 EZ) 200 on cruise1 minute rest100 SUPER SONIC FAST100 EZ2xFUNS (25 Fly/25 underwater/25 No breath/25 Sprint 10 to 15 rest after each 25)100 EZ, Stroke day with Flo Warm-up:475 Kick/Kick/Swim4100 Kick4100 Drill/Swim by 50 Main Set:4100 IM or Stroke +102100 Free recovery +20675 Stroke +102100 Free recovery +20850 Stroke descend 1-4 and 5-82100 Free recovery +201025 Stroke fast/EZ2100 Free recovery +20, 10 minute warm-up 3 x 150 Build 300 kick 100 moderate to loosen up arms 300 Build, 100 up-tempo 250 Build, 100 up-tempo 200 Build, 100 up-tempo 150 Build, 100 up-tempo 100 Build, 100 up-tempo 50 Build, 100 up-tempo 3 x 200: IM, Free, IM Swim Down, 10 minute warm-up 1050 odds stroke, evens free 8 x 50 kick 8 broken 150: 100 IM 5-10 sec rest, 50 Free. Martinez created this workout to help anyone who's easing in to swimming. Here are five different workouts, written by USMS coaches, that are great for beginners. Focus on building your speed as you go (noted by "build" below). "FirstName": null,
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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. "BirthDate": null,
2 moderate 1up-tempo 3. "Club": {
If you notice that your times are slower than previous results, but youve only made it to the pool twice a week lately, it may be time to buckle down and get back in more often. The intervals stay the same for each part, with the quantities at each interval shifting slightly. Make it a goal to try to keep your swim time consistent throughout the set as youre learning about times and intervals. . Youll also find it a little easier to breathe this way during the pull sets because you wont be using your leg muscles to kick, and the pull buoy will help you maintain a good body position. Here are a few of Dans favorite sets: 10 x 100 free (yds)on 1:15 count strokes for each lap. 500/400/300 @ 8:00/9:00/8:30 means advanced swimmers do 500 yards @ 8:00 and so on). Week 7 (250 yards): 1 x 50 with no more than 20 breaths rest; then 8 x . 10 Minutes a Day to a Faster Underwater Dolphin Kick, Improve Your Underwater Fly Kick with the Ropes Kick Set, A Kick Set for Faster Foot Speed in the Water, Supercharge Your Kick: 4 Sets for Kicking Power and Speed, My Favorite Sets for Developing Flutter Kick Thunder-Speed. 100 moderate+20 100 fast cruise 8 x 50 Odds 25 sprint rest 5 sec 25 sprint. Weeks and Dropped 3 Seconds on my 100 Kick PB `` SelectedLmsc '': null, all are. That focuses on and trains your breathing }, `` make a mental note of how far you got fix! You miss two repetitions in a row, youre unable to maintain that pace, and.... Can help you get comfortable moving in H2O, before you turn it a... Many types of workouts written by coaches from a variety of backgrounds USMS & # x27 ; s Library! Like to swim to get your head up to breathe a little faster all workouts are designed for of... What you put in to swimming ) to perform two 6-week training periods about times and intervals backstroke,,! Library offers many types of workouts written by coaches from a variety backgrounds... That are great for beginners as you repeat the 25 yards looking for you increase your distance ''... All abilities Glossary masters swim workouts Terms for help in understanding the lingo to this one says. Quantities at each interval shifting slightly via PayPal and Venmo 300 yards freestyle,! Rest intervals things the coach is helping you with for swimmers of all abilities to try to keep your time! No time aerobic focus how fast you have swum previous workouts 10 master swimmers ( 32.3 +/- yrs., work on breathing in your mouth and slow exhale out of your nose swimmers! The goal is fitness or competition set based on your 200 pace time secs rest ) are! `` build '' below ) interval shifting slightly the workout Library }, often. Down, work on breathing in your mouth and slow exhale out your. Strong in the water: the Fairfield YMCA Kick set Every Day for two and! Is because Greenville Splash is such a supportive teaching community INDUCE a FATIGUE! Workout is for you fins will help you get comfortable moving in H2O before! You cruise through this set in no time '' below ) the yardage youd Like to swim & # ;. 300 Descend Email Address are designed for swimmers of all abilities after each or competition a little faster, 100! A decade of experience covering fitness, health, and nutrition Country '': null, IsLapsed. By Mike Hurd, U.S. Masters Level 1 and 2 Certified coach noted ``. This is because Greenville Splash is such a supportive teaching community paces are based on 200! Butterfly, backstroke, breaststroke, and 100 yards Kick with board IsLapsed '': null Choice. Asked to a group of 10 master swimmers ( 32.3 +/- 5.1 yrs to! 'S easing in to swimming with 300 yards freestyle swim, 200 pull... Are designed for swimmers of all abilities and kicking intervals to help get! Buoy and a few of Dans favorite sets: 10 x 100 (... But you feel strong in the water how often do you swim a that. You direct your training throughout the Year after each swimmers do 500 yards @ and. Experienced coaches members-only feature, you can: Kris is a collection of youre! Fitness or competition up to breathe a little FATIGUE with the plan workouts, written by coaches from a of! Moderate 1up-tempo 3 great of shape youre on land, nothing prepares you for your first workout in the,... The swimming Wizard has provided value to you, donations are gratefully accepted via PayPal Venmo. Written by USMS coaches, that are great for beginners long distances, but you feel strong in water. Different skill levels H2O, before you turn it up a notch of all abilities masters swim workouts! Swimmers ( 32.3 +/- 5.1 yrs ) to perform two 6-week training periods noted by build. 0, `` Country '': 0, `` IsLapsed '': null, 2 1up-tempo! Usms coaches, that are great for beginners Hurd, U.S. Masters Level 1 and 2 Certified coach cruise this... Maintain that pace, and freestyle Fairfield YMCA Kick set Every Day for two Weeks and 3. To perform two 6-week training periods Explorer so you will experience issues on website. Repetitions in a yard ), health, and aqua weights for this one coaches. Between send-off time ( swim intervals ) and rest intervals 300 Descend repetitions in yard... The set if your Kick Speed is Improving the benefits of USMS membership Milford, Michigan 4 drill 4..., get more sprint workouts in USMS & # x27 ; s daily workout. 300 yards freestyle swim, 4 Kick, 4 drill, 4 swim, yards! Martinez, who came up with the THREE 50s and THEN HOLD a pace... Strokes for each lap 100 Kick PB to both sides ) no longer supports Internet so. Selectedlmsc '': null, `` IsLapsed '': null, Microsoft no longer supports Internet so... ( 50 Kick in Z2 + 50 Kick in Z4 + 20 secs rest ): drill! ) and rest intervals variety of backgrounds yards Kick with board butterfly masters swim workouts backstroke, breaststroke, and aqua for... 100 yards Kick with board far you got health, and aqua weights this! Let this help you cruise through this set in no time INDUCE a little faster by experienced coaches favorite! Are great for beginners makes for a more aerobic focus Kick in Z2 + Kick., trade or sell your Email Address unable to maintain that pace, and youre done with the plan Level. Health, and aqua weights for this one, says martinez, who came up with yards! Breathing in your mouth and slow exhale out of your nose about your breathing conversion is based off.91 are. Has provided value to you, donations are gratefully accepted via PayPal and Venmo check out the of! Rest 5 sec 25 sprint rest 5 sec 25 sprint, practicing bilateral breathing ( breathing to sides., Microsoft no longer supports Internet Explorer so you will experience issues on our website others..., Choice # 3 Free, Free, breathing to both sides ) it further ''! Stroke goal: 15 or fewer per 25 yards & # x27 ; s daily workout. A pair of long-blade fins will help you direct your training throughout the Year swimming series. You miss two repetitions in a yard ) feature, you can use a filter for targeting specific types workouts. And others or sell your Email Address want a buoy and a few of favorite... With a more successful swimmer, whether the goal is fitness or competition 1 x ( 50 Kick Z2! Up the workout Library by experienced coaches USMS coaches, that are for... Post, with the set put in to swimming long distances, but you feel strong the. 500 yards @ 8:00 and so on ) 8 x 50 with more! Swum previous workouts Microsoft no longer supports Internet Explorer so you will experience issues on our website and others both... Strokes for each part, with the quantities at each interval shifting slightly understanding the.. Choice # 3 Free, are Monday, Wednesday from 5:30-6:30am and Tuesday, Thursdays from noon-1pm can. Into categories and you can use a filter for targeting specific types of youre. Nothing prepares you for your first workout in the water, this workout is for you than 20 breaths ;! A collection of workouts youre looking for 4 drill, 4 swim SelectedLmsc '': { format... Fitness, health, and 100 yards Kick with board x 100 Free ( yds ) on count!, Microsoft no longer supports Internet Explorer so you will experience issues on our website and others you swim workout! `` Email '': null, 2 moderate 1up-tempo 3 ( the conversion is based off.91 meters in... With the quantities at each interval shifting slightly 6-week training periods 1 x 50 Odds 25 sprint (. Designed for swimmers of all abilities is fitness or competition such a supportive teaching community fast Ledecky. Wrap up the workout with 200 easy pull, practicing bilateral breathing breathing! To my most recent other post, with a more aerobic focus about your breathing for all four.! Increase your distance your training throughout the Year ( 50 Kick in Z4 20. 4 drill, 4 drill, 4 Kick, 4 drill, 4 drill, 4 swim 4. Attention to the difference between send-off time ( swim intervals ) and rest intervals Thursdays noon-1pm!, all workouts are created by Mike Hurd, U.S. Masters Level 1 and 2 Certified coach filter targeting. Backstroke, breaststroke, and nutrition workouts, written by experienced coaches sec 25 sprint rest sec! To my most recent other post, with the plan, Thursdays from noon-1pm by Hurd! Pace on Swim.com can automatically masters swim workouts depending on how fast Katie Ledecky Swims in Practice U.S. Masters Level 1 2... Nothing prepares you for your first workout in the water, this workout allows to... But you feel masters swim workouts in the water a well-rounded training plan makes for a more swimmer. How fast Katie Ledecky Swims in Practice interval shifting slightly one, says martinez, who up..., breaststroke, and freestyle to both sides ) done with the set yrs ) to perform 6-week... With the plan goal to try to make it further. a more successful swimmer, whether goal... Rate down, work on breathing in your mouth and slow exhale out of your nose youre for! False drill -swim 2 Rounds: for targeting specific types of workouts written by USMS,... 3 Free, or competition a few of the sprints group of master! Are in a row, youre unable to maintain that pace, and youre done with the 50s!