Masters Swim Progression Program

Average Weekly Training Hours 05:08
Training Load By Week
Average Weekly Training Hours 05:08
Training Load By Week

This 8 week program, designed by a practicing Masters swim and triathlon coach, is for triathletes, current masters swimmers or fitness/pre-masters swimmers looking to improve mechanics and fitness to become Masters swimmers, or get better at swimming for their existing Masters swim team and progress to a more competitive lane.

The workouts are focused on speed strength and endurance. Learn drills for all 4 competitive strokes.

Learn all of the Masters swim terminology and "lingo." Learn how to conduct field tests to determine your T Time, cruise interval or base interval.

The program comes with a calculator that allows swimmers to understand how to understand the relationship between stroke rates, stroke lengths and their impact on velocity.

Learn key techniques for swimming Masters such as the underwater dolphin, streamline position and a 5 step flip turn sequence to learn proper flip turns and open turns.

Progress to improve your Individual Medley (Fly, Back, Breastroke, Freestyle) and the proper turn transition for each stroke.

The program comes with discount codes for swimming products and apparel from FINIS and Xterra.

Sample Day 1
0:40:00
1372m
Swimming Field Test/Speeds

Depending on the masters team you swim with and the coaches, you may be introduced to a variation of field tests to guage your swimming ability and pace.

Here are three of the more common field tests. Pick one of them that suits you best. Retest every 4-6 weeks.

Warm up

150 Freestyle swim

150 Flutter kick

***Field Test 1***
What you are trying to determine is your average 100 yard pace for the test and have a basis for progression.

Freestyle swim 1000 yards as fast as you can and then divide your finish time by 10. This is your T-time.

Your T time is a moving target. As your fitness level improves we'll need to retest approximately every 6-8 weeks ot find your new T time to guage your progression and speed in the water.

The more times you do this test the more accurate your T-time will become as there is a learning curve that has to do with pacing in the first few minutes when doing this test.

**Field Test 2***

This field test is called your Cruise Interval.

10 x 100 Freestyle with 10 seconds rest between.

Take note of the total time it takes to complete all 10 including the time for rests.

Convert that time to seconds. Divide by 10. This is your Cruise Interval in seconds.

Swimmers with the same Cruise Interval are typically asigned to the same lane.

***Field Test 3***

This field test derives what's called your Base Interval.

Swim 5 x 100 at maximum effort on 10 seconds restI. Note the gross time for the swim, convert it it to seconds and subtract out the cumulative time for the rest intervals (in this case 4x10s=40s).

Take this number (your net swim time), divide by 5 to get an average pace for your 100s and add approximately 10 seconds to this number to determine your Base Interval.

Swimmers with the same base interval are assigned to the same lane. Many of the workouts are written to include base intervals. (e.g., swim at base minus 2 seconds)

Cool Down

200 Swim

***Speeds***

Remember when you swim you should have 5 speeds/zones by RPE (Rate of Perceived Exertion).

Zone 1 Warm-up/Recovery
Zone 2 Aerobic/endurance (Cruise/Base pace)
Zone 3 Threshold (85% of Max)
Zone 4 Sprint 1/Anaerobic (90% of Max)
Zone 5 Anaerobic/Max Effort (95 to 100%)

Sample Day 2
1372m
Masters Swim Progression

Freestyle Swim Technique Day

Do a 300 warm up. Pick a few of the drills below and work on them. I recommend you use products including pull buoys, paddles, fins, and even a tempo trainer if you have it.

Streamline
http://bit.ly/YEHxtK
http://youtu.be/noWC_bdf0VA

These two videos provide an overview of the importance of mastering streamline. Maximize the free speed off the wall.

Front Balance
http://youtu.be/euM1DdnK58I

Six kick switch
http://youtu.be/sqN3D7YCbZg

These two drills help train your horizontal body position and rotation. Well over two thirds of your velocity in the water is attributed to the minimization of drag resistance. These two drills will help.

Vertical Flutter Kick
http://youtu.be/DbMlY5r6Akw

Straighter Leg Kick
http://youtu.be/VcIWgNqr0tw

Most of common propulsion issues stem around getting a better payback on your flutter kick. One of the ways to work on that payback is with the vertical flutter kick drill and kicking with only a slight bend in the knee.

Pull Drills/Paddles
http://youtu.be/-48XEtSoqRM
http://bit.ly/QxiI0q

In addition to using your pull buoys (or pants), I suggest that those of you who don't have paddles to get some. Paddles aid your power and consistency in your catch and your pull. In addition to the pull buoy drill where you're isolating the upper body movements, you can also try this pull buoy drill where the pull buoy is at the ankles.

Fingertip Dril/Wrist Drag
http://youtu.be/3D8Ad1GHA2o

Trains the high elbow recovery. Particularly helpful to those that have a significantly dropped elbow on recovery. Can also do this with a kickboard.

Catch up/Distance per Stroke
http://youtu.be/CTTUIR3qBnw

If you're looking to increasing your DPS (distance per stroke) like most swimmers, this is a helpful video and drill with paddles.

Sample Day 2
0:19:59
Dryland Strength/Core

Core and functional strength.

Consider this an optional workout when your schedule permits. They are great strength workouts that can be completed on a mat at the gym or on your living room floor.

They are essential to help build the core and functional strength necessary for strong swimming. Try using some of these with your other favorite strength building workous.

Planks (Perform each core exercise for 60 to 120 seconds)

Intermediate
http://bit.ly/wXMXi7!

Advanced
http://bit.ly/wGmXC4

Twist Crunch 3 x 20 Reps http://youtu.be/QndloG5Hr4k

Sky Reach 3 x 20 Reps
http://bit.ly/rrHaU0

Hip Lifts 3 x 20 Reps
http://youtu.be/s9byyWzHTcg

Hip Lifts (one leg variation/both legs) 3 x 20 Reps
http://youtu.be/s9byyWzHTcg

Leg Pull Front 3 x 20 Reps
http://youtu.be/ZO-aOhp8FGM

Sample Day 3
0:40:00
1372m
Masters Swim Progression

Warm up

150 flutter kick

150 swim

Main Set

250 free zone 2
4 x 25 sprint/rest 15

200 Free zone 2
4 x 25 sprint/rest 15

150 Free zone 2
4 x 25 sprint/rest 15

100 Free zone 3
4 x 25/sprint/rest 15

100 kick
100 freestyle drill

Cool Down

100 swim
100 side flutter kick

Sample Day 4
0:40:00
1372m
Masters Swim Progression

Non-Freestyle/Stroke Swim Technique Day

Warm up

100 Breastroke
100 backstroke
100 as (50 backstroke and 50 breastroke)

Pick a few of the drills below and work on them.

Breaststroke

separation
http://youtu.be/egUEStWEkFA

3-2-1
http://youtu.be/s-QM71MTBdM

Heels drill
http://youtu.be/_eVx-8fRwHY

High Heels
http://youtu.be/xKu9SqRtd50

Backstroke

Thumb out Pinky In
http://youtu.be/4FF5bvy5xvY

Catch Progression
http://youtu.be/MJN1OjA7O8I

Streamline Kick
http://youtu.be/g2wG7CEIF64

Kick extend
http://youtu.be/dFOGERskrP4

Butterfly

High reverse dolphin kick
http://youtu.be/q44dcJbz6cM

Butterfly-Single Arm
http://youtu.be/2BwpI0glRdU

Butterfly-Second kick 1
http://youtu.be/fJeENNNK5Iw

Butterfly-Second Kick 2
http://youtu.be/WZMHSt1yhHI

Butterfly-Soft Hands
http://youtu.be/TfH_9obReCo

Individual Medley

Single Arm
http://youtu.be/n5Eo20ZNpbA

Sample Day 4
0:19:59
Dryland Strength/Lower

Optional: Schedule permitting.

Lower body functional strength swimming. These are some lower body strength building workouts that I like which you can do at home or at the gym.

3 x 50 Jump Lunges
http://youtu.be/Kw4QpPfX-cU

3 x 20 Calf Raises. Works well when done off a step or something elevated off the ground. Pause at the top of the motion for maximal effect.
http://youtu.be/5npuTigAqRY

3 x 20 Standing Leg lifts
http://youtu.be/zF2fDuVhQB8

3 x 20 Single leg Squats (**Very Challenging**If this is too difficult you can try the second variation demonstrated, or use a chair for balance)
http://youtu.be/cWHnG0FXQXY

Sample Day 5
0:40:00
1600m
Masters Swim Progression

Warm up

100 swim

Main Set

6 x 100 Free/Rest 10 sec
#'s 3 and 6 Zone 4 the rest easy

6 x 75 Free/Rest 10 sec
#'s 2, 4, 6 @ zone 4

6 x 50 Free/Rest 10 sec
#'s 1,2,4,5 @ zone 4


Cool Down

100 swim
100 side flutter kick

Tony Rich
|
EventHorizon EnduranceSport

Virtual personalized & dynamic one-on-one training and coaching for triathlon and running events. $100 per month for short course athletes and $150 per month for long course athletes (70.3, 140.6, marathons). 2) Pay a one time fee of $250 to have a personalized program developed for a specific event after an in-depth consultation. (includes eBook and toolkit of resources) 3) Choose from a library of static "one size fits most" plans for all disciplines with no direct coaching. ($20 -$100).