Workout Wednesday: Masters Swim Session

If you’re new to the pool – step away from this swimming set! This is for masters; those who grew up swimming in a club or maybe still do and are looking for a new session to try. We’ve included some training tools – kickboard and pull buoy – to keep things interesting.

 

 

(Duration 30 minutes – based on a 25m pool)

Equipment required: Hat (optional), goggles, water bottle, kick board & pull buoy

 

Warm Up:

3 x 100m swim as:

1. 50 frontcrawl / 50 backstroke + 20s rest

2. 50 frontcrawl / 50 breaststroke + 20s rest

3. 50 frontcrawl / 50 own choice stroke + 20s rest 

4 x 50m kick as: 

Odds: own choice + 15s rest

Evens: f/c + 15s rest 

1 x 200m frontcrawl pull (with buoy)

(28 lengths)

 

Stroke Technique:

Choose your second favourite stroke for an 8 x 25m swim:

1 – 4: focus on arm pull & catch on the water + 20s rest between each

5 – 8: focus on a strong leg kick throughout + 20s rest between each

(8 lengths total)

 

Main Set:

1 x 200 frontcrawl swim + 30s rest

1 x 150 frontcrawl pull + 20s rest

1 x 100 frontcrawl swim + 20s rest

1 x 50 frontcrawl kick – FAST

(20 lengths)

Extra 1 minute rest

 

Cool Down:

8 x 25 IM order (2 x each stroke) – stay relaxed + 20s rest

(8 lengths)

 

Total lengths: 64 (1500m in a 25m pool)