Masters swim programs have grown in popularity since the first National Masters Swimming Championships were held in 1970. Whether you swim for fitness or train to compete, this training plan provides you with a 12-week Masters Swimming program with six workouts per week plus an optional drill-based form session that can be done on the scheduled recovery day each week. You can move through the plan from start to finish or randomly draw from the 72 workouts + 12 drill sessions. Every workout is different and provides well-defined sets with detailed instructions. Whether you swim daily or a few times a week, the plan provides you with a variety of training options to keep you fit.
Long distance freestyle workouts total 3,300 yards and all other workouts total 3,000 yards; the supplemental drill-based form sessions range from 800-1,000 yards. You can easily adjust the distances up or down to adapt the workouts to your target yardage and training goals. Take days off or lower the yardage for recovery weeks as needed. Remember, no matter where you want to go, you must start from where you are. The plan is ideal for swimmers without access to a local Masters swim program or for Masters swimmers who want a collection of workout choices to use when life’s myriad commitments keep them from training with the team.
Each workout targets a particular distance (short, mid, long), stroke or combination of strokes, and training effect. The first six weeks focus on aerobic base development plus threshold and speed work. The last six weeks add aerobic capacity workouts to the mix.
WORKOUT DISTANCES
• Short Distance = 25-150 yards
• Mid Distance = 150-300 yards
• Long Distance = 300+ yards
TRAINING EFFECTS
• Aerobic Base (refers to base building work to put “fitness in the bank”)
• Threshold (refers to work around lactate threshold to improve lactate tolerance)
• Aerobic Capacity (refers to anerobic work done to improve anaerobic endurance)
• Speed (refers to higher end max effort speed)
WEEKS 1, 4, 7, 10
• Mid Distance Free/Back
• Long Distance Free
• Short Distance Free/Choice
• Mid Distance Free/Breast
• Long Distance Free
• Short Distance Free
WEEKS 2, 5, 8, 11
• Mid Distance Free/Fly
• Long Distance Free
• Short Distance Free/Back
• Mid Distance IM
• Long Distance Free
• Short Distance Free/Breast
WEEKS 3, 6, 9, 12
• Mid Distance Free
• Long Distance Free
• Short Distance Free/Fly
• Mid Distance Free/Choice
• Long Distance Free
• Short Distance IM
SWIMMING PACE ZONES
Workout intensity levels are prescribed using pace zones (see below).
Zone 1 = Very easy effort
Zone 2 = T-pace + 10 sec
Zone 3 = T-pace + 5 sec
Zone 4 = T-pace
Zone 5a = T-pace
Zone 5b = T-pace – 5 sec
Zone 5c = Maximum effort
What the different zones are used for:
Z1 = warmup, warmdown, easy recovery
Z2 = aerobic base building
Z3 = comfortably hard tempo
Z4-Z5a = lactate threshold work
Z5b = VO2max work
Z5c = max speed sprints
ALP AI ACCESS INCLUDED
This plan includes access to Alp AI Coach for the duration of your training plan. Alp AI Coach provides instant 24/7 training answers built on the Alp Fitness knowledge base, along with interactive tools and smart calculators to guide your training. Details on how to activate your access are included with your plan.
ABOUT THE COACH
Adam Hodges has coached masters swimming in both Colorado and California. He is an endurance coach with credentials from USA Triathlon (USAT) and the American College of Sports Medicine (ACSM), and a sports psychology specialization from the United Endurance Sports Coaching Academy (UESCA).
For me, endurance sports provide a way to explore the beauty of our world and learn about ourselves in the process. I offer coaching and training plans for those seeking personal growth through self-defined challenges, whether those involve races (e.g., 50K trail runs, winter triathlons) or solo adventures (e.g., mountain running, fast-packing objectives). Learn more about my training approach at alpfitness.com where you can also find articles and training guides to help you train smart.