Masters Swim Plan
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
Still have questions about this plan?Plan Description
4 x week masters swim plan. Freestyle based. 3 x workouts per week.
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
|
8,975m | 3,200m |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
8,975m | 3,200m |
Sample Day 1
Warm up Set-
1 x 200 easy free/back fins
1 x 200 free snorkel
8 x 25 as 25 scull 25 swim pull buoy 10 sec rest interval
8 x 25 as 25 kick 25 swim 10 sec rest interval
Main Set-
3 x 300 free build 45 sec rest interval
3 x 200 free fins & paddles 30 sec rest interval
1 x 100 kick easy
Sprint Set-
4 x 25 sprints hypoxic 2 breaths per 25 15 sec rest interval
Warm down Set-
1 x 100 easy
Sample Day 3
Warm up Set-
1 x 500 easy fins & snorkel
1 x 100 kick fins
1 x 100 drill- 25 left 25 right arm fins
1 x 200 pull- pull buoy
Main Set-
1 x 400 free build last 100 1 min rest
4 x 100 free as 25 steady 50 hard 25 easy 20 sec rest
16 x 25 free paddles hard 10 sec rest
1 x 100 easy kick
Warm down Set-
1 x 300 easy
Sample Day 5
Warm up Set-
1 x 200 easy fins
1 x 100 kick fins & snorkel
1 x 100 pull- pull buoy
Drill Set-
12 x 25 as 25 kick 25 catch-up 25 swim no fins 10 sec rest interval
Main Set-
16 x 50 free hard 10 sec rest interval
1 x 100 kick
Secondary Set-
2 rounds of:
1 x 25
1 x 50
1 x 75
1 x 100
1 x 125
1 x 125
1 x 100
1 x 75
1 x 50
1 x 25
(Pull- pullbuoy & paddles 15 sec rest interval)
Warm down Set-
1 x 100 easy choice
3 200m
Sample Day 8
Warm up Set-
1 x 400 SKPS
6 x 50 as 25 drill 25 swim fins
Main Set-
8 x 75 free as 50 steady 25 hard 20 sec rest
1 x 200 pull steady
6 x 75 free as 50 steady 25 hard 20 sec rest
1 x 150 pull
1 x 100 kick easy
Secondary Set-
4 x 75 free fins & paddles fast 20 sec rest
Sprint Set-
4 x 25 sprints paddles 10 sec rest
Warm down Set-
1 x 400 easy pull buoy & snorkel
Sample Day 10
Warm up Set-
1 x 400 easy fins & snorkel
Drill Set-
2 x 200 drill as 50 kick 50 as 25 left 25 right arm fins
Main Set-
4 rounds of:
3 x 100 free build 1-3 20 sec rest
1 x 50 kick easy
Sprint Set-
16 x 25 as 3 free fast 1 back easy 15 sec rest
Sample Day 12
Warm up Set-
1 x 300 free/back fins as 75 free 25 back
1 x 200 as 50 left 25 scull 50 right 25 scull 50 catch-up fins
Main Set-
20 x 50 free hard @ 1:00
10 x 50 free pull breathing 3/5 or 2/4 @ 1:00
1 x 100 easy kick
Secondary Set-
10 x 50 free snorkel steady good stroke @ 1:00
4 x 25 sprints @ 40 sec
Warm down Set-
1 x 300 easy
Sample Day 15
Warm up Set-
1 x 400 easy fins
Pull Set-
1 x 100
1 x 200
1 x 300
1 x 200
1 x 100
(Pull buoy only, 15 sec rest interval)
1 x 100 kick easy
3 rounds of:
2 x 100 free hard 15 sec rest
1 x 100 free easy 15 sec rest
1 x 50 kick
Sprint Set-
10 x 25 as odds steady evens sprint 15 sec rest interval
Warm down Set-
1 x 400 easy choice