2017-2018 season workouts – Masters swim workouts

135 workouts. Each page gives the workout’s total distance, an estimated time and its focus, with every section sized and timed.

Deep side scull, fin kick, a continuous ladder or stroke 75s: 3,200–3,600 m, 1 h 15 min
Ladder of 400, 300s, 200s, 100s: 4,000 m, 1 h 20 min
Easy/fast 50s with more fast each round: 2,750 m, 1 h 10 min
Kick 100s at heart-rate counts, max IM 25s: 3,900 m, 1 h 30 min
Fly, backstroke and breaststroke drills, descending 50s: 3,400 m, 1 h 20 min
Five rounds of breathing pull, kick/drill and a 400: 4,500 m, 1 h 35 min
Four rounds of kick, drill, DPS dives and builds: 3,600 m, 1 h 35 min
Streamline kick 100s, kick/build/drill/max 50s: 3,400 m, 1 h 20 min
Negative-split 200s from 50s and a 100 sprint: 4,500 m, 1 h 35 min
Heart-rate 200s, scull and DPS, breaststroke kick: 3,900 m, 1 h 20 min
Breathing 100s, turn 100s, fast 50s: 4,200 m, 1 h 25 min
Fin kick, build/fast 50s, max 100s: 3,800 m, 1 h 20 min
IM-max 100s, fin kick, drill 25s: 4,300 m, 1 h 30 min
Drill/DPS 50s, fin kick, 50s with every third kicked: 3,100 m, 1 h 20 min
Fin kick and glide 400s with max 25s, IM: 3,400 m, 1 h 10 min
Underwater 50s, fish kick, breakouts: about 2,650 m, 1 h 10 min
Stroke drills, descending stroke count and rate: 2,950 m, 1 h 10 min
Swim and pull 100s, cover-girl and min-breathing 25s: 3,900 m, 1 h 20 min
Two of three stroke clinics, kick-then-swim rounds: 3,950–4,100 m, 1 h 25 min to 1 h 30 min
Stroke rounds of kick, drill and build to max: 4,950 m, 2 h
Stroke-count 50s, pull/swim 300s or pace rounds: 3,700–4,000 m, 1 h 20 min to 1 h 25 min
Pull 200s and 50s on send-offs that drop each round: 4,400 m, 1 h 35 min
Kick and pull with kit, a medley 500, dives: 3,100 m, 1 h 10 min
Heart-rate 200s and 100s on your own pace: 3,500 m, 1 h 15 min
Kick on side, single-arm drill, heart-rate 100s: 4,200 m, 1 h 25 min
Vertical kick, super walls, dives: 3,100 m, 1 h
Catch, finish and walls; 100s on dropping send-offs: 4,100 m, 1 h 15 min
Pull and kick ladder, stroke-count 200s: 3,800 m, 1 h 25 min
Stroke 50s, kit swims, underwater kick across the pool: about 3,400 m, 1 h 15 min
Drill, technique 200s, 400s: 3,200 m, 1 h 5 min
Breakouts, pullouts and finishes; 100s dropping stroke count: 3,550 m, 1 h 15 min
Ladder of 100s to a 400: 4,600 m, 1 h 40 min
Underwater kick, sculling positions, super walls: 3,200 m, 1 h 10 min
Kick, pull and 50s at heart-rate counts: 2,600 m, 55 min
Streamline kick, build/max 400s: 2,800 m, 1 h
150s on dropping send-offs, swim/kick ladder: 3,900 m, 1 h 15 min
Kick and paddle pull, IM underwater-kick 50s: 3,000 m, 1 h 5 min
Kick and paddle pull, underwater-kick 200s with fins: 3,000 m, 1 h 5 min
Back and breast with free: 3,700 m, 1 h 15 min
50s on send-offs that drop each round: 3,150 m, 1 h 5 min
Stroke 200s between free pull and kick, stroke-to-free 50s: 4,000–4,100 m, 1 h 35 min
Kick, pull and swim 300s, all-out and DPS 150s: 4,000 m, 1 h 20 min
Turn 50s, kick-swim 150s, pull under 20 strokes: 3,700 m, 1 h 10 min
Best-average 50s to 150s, golf 25s: 4,700 m, 1 h 40 min
Descending then ascending 100s, kick 800: about 3,600 m, 1 h 15 min
100s and 200s on dropping send-offs: 4,200 m, 1 h 25 min
Drill, underwater kick and fast 25s by stroke: 4,000 m, 1 h 30 min
IM 200s, 400s with a max 25: 3,700 m, 1 h 15 min
Broken all-out 50, 100 and 200: 3,125 m, 1 h 5 min
200-pace 50s, one-kick-per-stroke drill: 3,500 m, 1 h 15 min
Hold-time 50s, golf and all-out 75s, fin kick: 4,000 m, 1 h 15 min
Streamline kickouts, hypoxic 25s, technique 200s: 3,100 m, 1 h 10 min
Stroke drills into swims of 100 to 400: 3,150 m, 1 h 20 min
Hold-pace 50s on dropping send-offs, even-split 100s: 3,700 m, 1 h 15 min
100-125-150 sets, breathing pull: 3,900 m, 1 h 20 min
A 25-to-200 free pyramid, fast 100s and max 50s: 3,150 m, 1 h 20 min
Max 50s and IM 100s, DPS 100s: 3,200 m, 1 h 15 min
Race-pace, DPS and all-out 25s: 3,400 m, 1 h 10 min
100s on dropping send-offs, even-split 200s: 3,700 m, 1 h 10 min
Breakout, finish and all-out 25s: 3,400 m, 1 h 15 min
Drill rounds, fast kick and swim 100s: 3,700 m, 1 h 20 min
Sprint, easy and build rounds, whistle kick: about 3,350 m, 1 h 10 min
Sprint 100s, IM 50s, walkbacks: 3,250 m, 1 h 20 min
Four 1,000 m rounds: pull, swim, drill, descend: 4,000 m, 1 h 25 min
Timed sprint 50s with easy 100s: 3,350 m, 1 h 10 min
Two rounds of a 50-to-200 sprint ladder: 4,250 m, 1 h 30 min
50s on dropping send-offs, all-out 25s: 3,800 m, 1 h 20 min
100s at PB+5 or 10, building 200s and IM: 3,650 m, 1 h 20 min
Clock set: 1 x 100 up to 12 x 25: about 4,000 m, 1 h 40 min
100/150 rounds, or stroke-count and negative-split 50s: 3,700–4,000 m, 1 h 15 min to 1 h 20 min
Continuous kick ladder, stroke-count 50s: 4,100 m, 1 h 35 min
IM 100s, breathing pull, flag-turn sprints, walkbacks: 3,350 m, 1 h 15 min
50s holding 200 pace with fast kick 100s: 3,900 m, 1 h 20 min
All-out and 200-pace 25s, kick/pull/swim 200s: 3,400 m, 1 h 20 min
Stroke 75s with 25s, two rounds of mixed 100s and 200s: 3,850 m, 1 h 25 min
Sprint/easy 100s, kick 50s, pull/easy 50s: 3,650 m, 1 h 20 min
Pull/kick/swim rounds, hypoxic free and backstroke underwater kicks: 4,200 m, 1 h 25 min
Drill rounds with a cue each, 100s between longer swims: 3,800 m, 1 h 10 min
"Yellow brick road": 100s paired with 50s: 3,250 m, 1 h 20 min
Fly stroke-count 200, PB+5 50s, timed sprint 100s: 3,400 m, 1 h 10 min
Breaststroke with three kicks, backstroke roll, swim/pull rounds: 4,250 m, 1 h 25 min
Best-average 50s on dropping send-offs: 2,900 m, 1 h 5 min
Whistle kick, easy 50s with sprint 25s: about 3,200 m, 1 h 15 min
Negative-split 100s, IM 100s with sprint/drill 50s: 3,700 m, 1 h 20 min
One-arm drills, kick or pull rounds at 100 pace: 3,700 m, 1 h 25 min
Sprint 50s, kick, IM drill: 3,500 m, 1 h 20 min
Sprint ladder: 25s up to a timed 100 and back: 3,400 m, 1 h 15 min
Drill/swim 50s, 100s at 400 pace: 3,800 m, 1 h 20 min
Golf and race-pace 25s, negative-split 100s: 3,600 m, 1 h 20 min
Sprint 50s, building 100s, a mini timed trial: 3,100 m, 1 h
Sprint/strong 100s, kick 200s, or a pre-meet set: 2,650–3,650 m, 55 min to 1 h 20 min
Underwater-recovery rounds, 50s on mixed send-offs: 3,150 m, 1 h 5 min
Fly, back and breast with fins, best-average 50s: 3,550 m, 1 h 30 min
Sprint 50s, strong/sprint/drill/long-stroke rounds: 3,600 m, 1 h 20 min
Strong 400, free/back 300s, sprint/build 200s: 3,600 m, 1 h 15 min
Kick drills, technical/pretty/fast rounds, pull 200s: 4,100 m, 1 h 20 min
Drill rounds and descending 100s, breathing pull: 4,550 m, 1 h 40 min
Strong 100s with drill, shark and bow-and-arrow drills: 3,250 m, 1 h 10 min
Free/back 200s, drill by stroke, pull 400: 3,300 m, 1 h 20 min
300s with a skill 25, 100-pace 25s: 3,750–3,850 m, 1 h 25 min to 1 h 30 min
400-pace 100s, 125s and 150s with easy 100s: 5,625 m, 1 h 55 min
Swim/kick/pull 400s, sprint 50s holding 40: 3,100–3,900 m, 1 h 5 min to 1 h 20 min
Strong/easy 400, sprint and breathing 200s, IM drills: 3,500 m, 1 h 20 min
Technique/sprint, sprint/easy and kick/IM 100s: 2,800 m, 1 h 10 min
Endurance 400s and 100s, then sprint and medium sets: 4,000 m, 1 h 25 min
50s at 200 race pace with drill/DPS/build between: 3,900 m, 1 h 35 min
IM, pull, kick and breathing, drill/sprint 100s, 15 m sprints: 3,600 m, 1 h 20 min
400s on dropping send-offs with 100s: 4,700 m, 1 h 30 min
Descending 100s, kick with fins or swim: 3,850 m, 1 h 20 min
Mix 'n' match 800 m sets: about 3,400 m, 1 h 10 min
Clock set: 1 x 200 up to 12 x 25: 4,150 m, 1 h 30 min
Kick 200s on dropping send-offs between skill sets: 3,300 m, 1 h 15 min
All-out 100s, then +20 seconds, then DPS 25s at that pace: 3,000 m, 1 h 10 min
Free/stroke 100s getting faster, stroke 75s, fin kick: 3,750 m, 1 h 15 min
Golf 25s, swim/pull 300s or stroke rounds: 4,400–4,600 m, 1 h 25 min to 1 h 50 min
Swim/pull ladder, 50s from relaxed to fast: 4,200 m, 1 h 25 min
Kick/swim pyramid holding stroke count: 3,700 m, 1 h 25 min
Fast/easy stroke cycles, pull/paddles/swim 25s: 3,000 m, 1 h 15 min
Free/stroke 100s getting faster, fin kick 50s: 3,300 m, 1 h 5 min
Breathing pull ladder, 50s at 200 race pace: 3,000 m, 1 h 5 min
50s alternating 1:00 and 50-second send-offs: 3,300 m, 1 h 10 min
Backstroke rounds, a heart-rate 400, all-out kick: about 3,650 m, 1 h 20 min
Push-off and body-roll 50s, hold stroke count and time: about 2,450 m, 50 min
Fly drills, stroke-count 50s, 300s with 100s or IM kick/pull: about 3,150–3,750 m, 1 h 20 min
Stroke-count 50s, swim 200s on dropping send-offs: about 3,300 m, 1 h 10 min
Descending, negative-split and strong 50s to 150s: about 3,100 m, 1 h 5 min
Kick types, streamline-kick/pull 50s, pull then kick at the same time: about 3,050 m, 1 h 10 min
Stroke-count 25s, rounds of 50 to 125: 3,600 m, 1 h 20 min
Kick on back and board, one-arm and clock drills, 50s on changing send-offs: 3,200 m, 1 h 15 min
Free/back drills, 50s descending in threes: about 3,050 m, 1 h 10 min
Heart-rate 200s or 100s, backstroke kick drills: 3,400–3,800 m, 1 h 10 min to 1 h 15 min
Stroke 75s and 50s, 100s on rising send-offs: 4,200 m, 1 h 30 min
Breathing pull or 300s, side kick: 3,700–4,000 m, 1 h 20 min to 1 h 25 min
Heart-rate swims: 100s and 50s at HR and HR+20: about 2,500 m, 55 min
Body position drills, DPS/pull rounds, kick-in-swim 200s: about 3,000 m, 1 h 5 min