Masters and Tri Supplemental Workouts

Average Weekly Training Hours 04:06
Training Load By Week
Average Weekly Training Hours 04:06
Training Load By Week

This is a 13-week plan for a swimmer or triathlete who goes to masters or other organized workouts but needs some other workouts to mix in with them. This plan is endurance-based, I assume that you are getting the skill work and specificity at the in-person classes and these workouts are extra endurance work to complement your classes.

It includes three endurance freestyle workouts per week and one non-free workout per week. Each freestyle workout includes kicking, sculling, a skill set based on your stroke count and speed, and a main set adjusted to your own speed. a spreadsheet is provided that automatically adjusts the repeat numbers and repeat distances.

The non free workouts are 3 Backstroke workouts, 3 combined Back and Breast workouts, 3 Back Breast and Fly workouts, and 4 weeks of IM workouts.
It also includes critical pace testing in week 1, 6 and 13.

A cornerstone of the plan is repetition of workouts. There are several key sets that are repeated multiple times throughout the 13 weeks. The repetition will allow us to track progress as we go through the season. That constant feedback will serve as an important marker on how we are developing.

Sample Day 1
0:45:00
Critical Pace Test Workout

300 mixed stroke warmup
3 x 50 descending (:20)
rest 1:30 or so
200 max
rest 3:00
150 easy
3 x 50 descending (:20)
400 max if meters, 500 yards if in a yard pool
have someone count your hand entries for the 3rd 25 of the 500. Maybe the lifeguard.

rest 3:00
150 easy
3 x 50 descending
100 max
These tests need to be done in the same type of pool always, whether short course yards, or short course meters, or long course, just make sure it is the same type of pool each time.
Record your results in your log.

Your critical pace is (500 time - 100 time) / 4.

Put the times and critical pace in the log.

Sample Day 3
1:04:59
Masters Endurance 1a

The description below is for people with a critical pace of 1:17. Please read the description below to understand the sets and what to do, use the attached excel file for modified distances for your own critical pace. See the paperclip in the top right of the trainingpeaks display.
+++
200 FS Kick alternate kickboard and streamlined kick on your back
4 x 25 on :35, fast streamline kick on back
4 x 25 on :35, fast FS kick with board
+++
4 rounds:
/1:00 vertical sculling (:30)
\alternate 1 round with arms in catch position, 1 round with arms extended at hips

The sculling set is not included in the spreadsheet.
+++
400 with pull buoy suplesse, open turns allowed
1st fourth of the swim, breathe every 3rd stroke, 2nd 4th every 5th stroke, 3rd 4th every 7th stroke, last 4th every 9th stroke.

Keep times and record in the log, this serves as your performance test to be used for performance modeling.

the purpose of this swim is to swim very quietly with no extra motion. Clean hand entries and extensions, roll to breathe don't lift your head.
+++
8 x 50 (:10)
Check the appropriate graph in the attached excel file, if your time and stroke count lies above the line of the graph, hold your stroke count the same and swim 5 - 10% faster than critical pace. Same stroke count but faster turnover.

If your time and stroke count are below the line, then hold critical pace but take 1 or 2 fewer strokes for every 25.
+++
4 x 600 (1:00) alternate with medium paddles and without paddles

Sample Day 5
1:00:00
Masters Supplemental Backstroke Workout

See https://bitly.com/bundles/kpjoubert/5 for drill demonstrations

The workout below is for a swimmer with critical pace of 1:17. Use the spreadsheet attached to adjust interval distances and repeats for your own speed. The paperclip in the top right has the attachment.

10 x 25 fast back kick on :45
4 x 25 Back Active Balance (:10)
4 x 25 Single Arm BK (:10)
8 x 50 BK fast with strong 6-beat kick on :55

4 rounds:
100 BK high quality on 2:00
150 FS will buoy and medium paddles on 2:30
200 BK 6 beat kick the whole way on 4:00
150 FS will buoy and medium paddles on 2:30

Sample Day 7
1:15:00
Masters Endurance 2b

The description below is for people with a critical pace of 1:17. Please read the description below to understand the sets and what to do, use the attached excel file for modified distances for your own critical pace.
+++
200 FS Kick alternate kickboard and streamlined kick on your back
4 x 25 on :35, fast FS kick on back
4 x 25 on :35, fast FS kick with board
+++
4 rounds:
/1:00 vertical sculling (:30)
\alternate 1 round with arms in catch position, 1 round with arms extended at hips

The sculling set is not included in the spreadsheet.
+++
400 with pull buoy suplesse, open turns allowed
1st fourth of the swim, breathe every 3rd stroke, 2nd 4th every 5th stroke, 3rd 4th every 7th stroke, last 4th every 9th stroke.

Keep times and record in the log, this serves as your performance test to be used for performance modeling.

the purpose of this swim is to swim very quietly with no extra motion. Clean hand entries and extensions, roll to breathe don't lift your head.
+++
8 x 50 (:10)
Check the appropriate graph in the attached excel file, if your time and stroke count lies above the line of the graph, hold your stroke count the same and swim 5 - 10% faster than critical pace. Same stroke count but faster turnover.

If your time and stroke count are below the line, then hold critical pace but take 1 or 2 fewer strokes for every 25.
+++
6 x 500 (1:00) descend repeats 1 to 3 and repeats 4 to 6
Record your times for the long swims in your log.

Sample Day 8
1:04:59
Masters Pulling 2a

The description below is for people with a critical pace of 1:17. Use the attached excel file for modified distances for your own critical pace. See the paperclip in the top right of the trainingpeaks display.
+++
200 FS Kick alternate kickboard and streamlined kick on your back
4 x 25 on :35, fast streamline kick on back
4 x 25 on :35, fast FS kick with board
+++
4 rounds:
/1:00 vertical sculling (:30)
\alternate 1 round with arms in catch position, 1 round with arms extended at hips

The sculling set is not included in the spreadsheet.
+++
400 with pull buoy suplesse, open turns allowed
1st fourth of the swim, breathe every 3rd stroke, 2nd 4th every 5th stroke, 3rd 4th every 7th stroke, last 4th every 9th stroke.

Keep times and record in the log, this serves as your performance test to be used for performance modeling.

the purpose of this swim is to swim very quietly with no extra motion. Clean hand entries and extensions, roll to breathe don't lift your head.
+++
8 x 50 (:10)
Check the appropriate graph in the attached excel file, if your time and stroke count lies above the line of the graph, hold your stroke count the same and swim 5 - 10% faster than critical pace. Same stroke count but faster turnover.

If your time and stroke count are below the line, then hold critical pace but take 1 or 2 fewer strokes for every 25.
+++
28 x 50 (:10) with tiny paddles and a buoy, every 4th one fast. Take an extra :20 after the fast ones.
+++
12 x 50 (:10) same as above but without paddles or buoy.

Sample Day 10
1:00:00
Masters Supplemental Backstroke Workout

See https://bitly.com/bundles/kpjoubert/5 for drill demonstrations

The workout below is for a swimmer with critical pace of 1:17. Use the spreadsheet attached to adjust interval distances and repeats for your own speed. The paperclip in the top right has the attachment.

10 x 25 fast back kick on :45
4 x 25 Back Active Balance (:10)
4 x 25 Single Arm BK (:10)
8 x 50 BK fast with strong 6-beat kick on :55

4 rounds:
100 BK high quality on 2:00
150 FS will buoy and medium paddles on 2:30
200 BK 6 beat kick the whole way on 4:00
150 FS will buoy and medium paddles on 2:30

Sample Day 12
1:04:59
Masters Supplemental Workout 3a

The description below is for people with a critical pace of 1:17. Use the attached excel file for modified distances for your own critical pace. See the paperclip in the top right of the trainingpeaks display.
+++
200 FS Kick alternate kickboard and streamlined kick on your back
4 x 25 on :35, fast streamline kick on back
4 x 25 on :35, fast FS kick with board
+++
4 rounds:
/1:00 vertical sculling (:30)
\alternate 1 round with arms in catch position, 1 round with arms extended at hips

The sculling set is not included in the spreadsheet.
+++
400 with pull buoy suplesse, open turns allowed
1st fourth of the swim, breathe every 3rd stroke, 2nd 4th every 5th stroke, 3rd 4th every 7th stroke, last 4th every 9th stroke.

Keep times and record in the log, this serves as your performance test to be used for performance modeling.

the purpose of this swim is to swim very quietly with no extra motion. Clean hand entries and extensions, roll to breathe don't lift your head.
+++
8 x 50 (:10)
Check the appropriate graph in the attached excel file, if your time and stroke count lies above the line of the graph, hold your stroke count the same and swim 5 - 10% faster than critical pace. Same stroke count but faster turnover.

If your time and stroke count are below the line, then hold critical pace but take 1 or 2 fewer strokes for every 25.
+++
500 (:30)
5 x 100 on 1:35
(rest 1:00)
5 x 100 on 1:30
(rest 1:00)
5 x 100 on 1:25
(rest 1:00)
5 x 100 on 1:20