Masters Training Sets

Week 1 Set 1 

 

3 x 400m

    100 swim

    50 kick 

    100 IM Drill

    50 Kick

    100 Fc Lung Buster  ( double your strokes to breath)

 

6 x 100 Free @ 20 secs Rest 

5 x 100 Free @ 15 Rest 

4 x 100 Free @ 10 Rest 

 

Swim Down 


 

Week 1

Set 2 

 

200 Fc

200 Im Drill or FRIM 

 

8 x 100 Free @ 15 Secs Rest 

8 x 50 Breastroke Pull with Butterfly Kick 

2 x 100 BackStroke Drill (6 kick hold/3 stroke switch)

 

400 Choice/Mix

 

4 x 50 ( 25 Hard, 25 Easy) 

 

Warm down 


 

Week 2 

 

Set 3 

3 x 200

    100 Free

    50 Kick

    100 IM drill

    50 Kick 

400 FC lung buster  ( double your strokes to breath)

4 x 200 ( 50 single Arm Fly, 50 Free)

6 x 50( 25 Hard, 25 Easy )

Warm down
 

Set 4 

 

400 Mix 

 

800 ( 50Kick,50 Drill)

600 Pull Breath every 5th stroke or 4th

 

2 x 200 Free Neg Spilt ( faster 2nd 100 each time)

 

4 x 

    4 x 25 ( 25 Hard, 25 Easy)

    50 all Out 

 

Warm Down