Veteran MultiSport

It's technique as much as training

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MASTERS SWIM WORKOUTS

400 Swim

300 IM (Kick/Drill/Swim by 25)

200 Kick (on your back, no boards)

100 (50 tarzan drill/50 fingertip drag)

6x250 swim @ 3:40 (descend 1-3, 4-6)

2x400 pull @ 5:30 (2nd 400 is faster)

3x300 swim @ 4:30  (100 free/100 IM/100 free)

2x200 pull @ 2:45 (2nd 200 is faster)

200 cool down

*4800 total*


400 Swim

300 (Kick/Drill/Swim by 25) 200 Kick (on your back, no boards)

100 (50 tarzan drill/50 fingertip drag)

4x250 swim @ 5:00 (descend 1-4)

2x300 pull @ 6:00 (2nd 300 is faster)

3x200 swim w/:30 rest (50 free/50 non-free, repeat)

200 cool down

*3400 total*


400 Swim

300 (Kick/Drill/Swim by 25)

200 Kick (on your back, no boards)

100 (50 tarzan drill/50 fingertip drag)

4x200 swim w/:30 rest (descend 1-4)

2x300 pull w/:45 rest (2nd 300 is faster)

100 cool down

*2500 total*


300 Swim/200 Kick/100 Drill

12x50 @ :55 (25 IM order/25free)

500 Pull (50 FAST/200 smooth, repeat)

10x50 @ :50 (descend 1-5, 6-10)

500 swim (No Walls, 25 FAST/75 smooth, repeat)

8x75 @ 1:20 (25 Kick/25 non-free/25 free)

5x100 swim @ 1:25 (all strong)

300 Cool Down (50 Kick/100 choice, repeat)

*4100 total*

300 Swim/200 Kick/100 Drill 8x50 @ 1:10 (25 non-free/25free)

400 Pull (50 FAST/150 smooth, repeat)

8x50 @ :60 (descend 1-4, 5-8)

400 swim (No Walls, 25 FAST/75 smooth, repeat)

6x75 @ 1:45 (25 Kick/50 free)

4x100 swim @ 1:55 (all strong)

300 Cool Down (50 Kick/100 choice, repeat)

*3350 total*


300 Swim/200 Kick/100 Drill

6x50 w/:15 rest (25 non-free/25free)

300 Pull (50 FAST/100 smooth, repeat)

6x50 w/:20 rest (descend 1-3, 4-6)

300 swim (No Walls, 25 FAST/75 smooth, repeat)

4x75 w/:20 rest (25 Kick/50 free)

3x100 swim w/:30 rest (all strong)

150 Cool Down (50 Kick/100 choice)

*2550 total*


600 warm up (200 swim/50 kick/50 non-free, repeat)

4x50 @ :45 (build to FAST!)

4x200 @ 3:00 (swim, strong)

4x50 @ :45 (25 FAST/25easy)

4x250 @ 3:40 (pull, all strong)

4x50 @ :45 (25 easy/25 FAST!)

4x250 @ 4:00 (150 free/100 IM)

400 cool down (100 swim/50 kick/50 non-free, repeat)

*4400 total*

600 warm up (200 swim/50 kick/50 non-free, repeat)

4x50 @ :60 (build to FAST!)

3x200 @ 4:00 (swim, strong)

4x50 @ :60 (25 FAST/25easy)

3x200 @ 4:00 (pull, all strong)

4x50 @ :60 (25 easy/25 FAST!)

3x200 @ 4:15 (150 free/50 non-free)

400 cool down (100 swim/50 kick/50 non-free, repeat)

*3400 total*


600 warm up (200 swim/50 kick/50 non-free, repeat)

4x50 w/:10 rest (build to FAST!)

3x150 w/:30 rest (swim, strong)

4x50 w/:10 rest (25 FAST/25easy)

3x150 w/:30 rest (pull, all strong)

4x50 w/:10 rest (25 easy/25 FAST!) 4

00 cool down (100 swim/50 kick/50 non-free, repeat)

*2500 total*



400 warm up (kick every 4th 25)

4x150 @ 2:30 (50 kick w/NO board/100 pull w/buoy only)

9x100 swim @ 1:30 (1 FAST/1 ez/2 FAST/1ez/3 FAST/1ez)

8x100 @ 2:00 (25 kick/50 swim/rest 10 sec/25 FAST butterfly)

7x100 IM @ 1:45 6x100 pull @ 1:25 (3/5 breathing pattern by 25)

5x100 @ 1:40 (25 FAST!/75 easy swim)

*4500 total*


400 warm up (kick every 4th 25)

9x100 swim @ 2:00 (1 FAST/1 ez/2 FAST/1ez/3 FAST/1ez)

8x100 @ 2:45 (25 kick/50 swim/rest 10 sec/25 FAST)

7x100 pull @ 1:55 (3/5 breathing pattern by 25)

6x100 @ 2:15 (25 FAST!/75 easy swim)

*3400 total*


400 warm up (kick every 4th 25)

6x100 swim w/:20 rest (2 FAST/1 ez/repeat)

5x100 w/:30 rest (25 kick/50 swim/rest 10 sec/25 FAST)

4x100 pull w/:20 rest (3/5 breathing pattern by 25)

3x100 w/:30 rest (25 FAST!/75 easy swim)

200 choice cool down

*2400 total*


500 warm up (200 Free/50 non-free, repeat)

4x200 Pull @ 3:00 (3/5 breathing pattern by 50)

8x50 @ :45 (25 Fast/25 easy)

4x150 @ 2:30 (50 Kick/50 Fingertip Drag/50 swim Build)

4x200 @ 3:30 All FAST!

100 easy/recovery

8x50 @ :55 (IM order, 25 drill/25 swim)

4x150 @ 2:30 (100 IM/50 free)

200 cool down (100 Drill/50 kick on side/50 choice)

*4400 total*


500 warm up (200 Free/50 non-free, repeat)

3x200 Pull @ 4:00 (3/5 breathing pattern by 50)

6x50 @ :60 (25 Fast/25 easy)

3x150 @ 3:30 (50 Kick/50 Fingertip Drag/50 swim Build)

3x200 @ 4:30 All FAST!

100 easy/recovery

6x50 @ 1:10 (25 drill/25 swim)

3x150 @ 3:15 (50 free/50 non-free/50 free)

200 cool down (100 Drill/50 kick on side/50 choice)

*3500 total*

500 warm up (200 Free/50 non-free, repeat)

3x200 Pull w/:30 rest (3/5 breathing pattern by 50)

8x50 w/:15 rest (25 Fast/25 easy)

3x200 @ 4:30 All FAST!

200 cool down (100 Drill/50 kick on side/50 choice)

*2300 total*


300 swim/300 Pull/300 Kick with fins

6x100 @ 1:45 (50 DPS/25 Tarzan/25 Catchup drill)

400 w/:30 rest (50 Kick/50 swim, repeat)

6x150 Pull @ 2:10 (breathing pattern 3/5/7 by 50)

8x100 swim @ 1:25 (best average possible!)

100 easy/recovery

4x200 pull @ 2:40 (best average possible!)

600 Fins & paddles (negative split...second 300 faster than first 300)

100 cool down

*5200 total*


200 swim/200 Pull/200 Kick with fins

5x100 @ 2:15 (50 DPS/25 Tarzan/25 Catchup drill)

300 w/:30 rest (50 Kick/50 Swim, repeat)

4x150 Pull @ 3:00 (breathing pattern 3/5 by 50)

6x100 swim @ 1:50 (best average possible!)

100 easy/recovery 3x200 Pull 3:45 (best average possible!)

400 Fins & paddles (negative split...second 200 faster than first 200)

100 cool down

*3800 total*


200 swim/200 Pull/200 Kick with fins

4x100 w/:15 rest (50 DPS/25 Tarzan/25 Catchup drill)

4x100 swim w/:20 rest (best average possible!)

100 easy/recovery

4x100 pull w/:20 rest (best average possible!)

400 Fins & paddles (negative split...second 200 faster than first 200)

100 cool down

*2400 total*