8/1 Monday Masters Training – Short Courses: Swimming

By | 2 August, 2022

For everyone who wants a little variety and/or a more structured training, I am offering our group workout from today. Our workouts are divided into 5 different levels of difficulty. Choose the column that most closely matches your skill and ability and ignore the other 4. For those new to swimming, columns 1-4 are time based and any break you get will go into your allotted interval built-in. Column 5 is based on rest periods and while your total interval can vary widely, take a predetermined amount of rest before proceeding or continuing. Since these are masters, you can add, subtract, or change as you see fit. As our group likes to say, you have to do everything in training if you don’t want to.

Here is a link to my Google Drive with past workouts: https://drive.google.com/drive/folders/1tHrMzBZWcVHQcs03vZX8rNQ73mdyR1j7?usp=sharing (Tuesday workouts are in Monday folder; Thursdays in Wednesday)

If you live in the US and are interested in joining a Masters swim club, here is a link to help you find a local club near you: https://www.usms.org/clubs

Notes about this set:

-The brackets ( ) are optional modifiers for the number in the sentence. For example, column 5 performs 1×200 free tempo instead of 2.

– italic brackets [ ] these are optional phrases that were not part of the original workout.

-8 Sideline Kick = Push off the wall and stand on your side. The arm lower in the water should be in a streamlined position, while the other arm is at or above the surface next to you, like in a pouch. After 8 kicks, perform 1 punch. 8 more punches and then another punch. Wash, rinse, repeat.

-8 Kick Triple Switch = Same as 8 Sideline Kick but you take 3 hits instead of 1

-Bow and Arrow = Push the wall into a narrow streamline. Do 1 pull and stop your arm at the peak of your recovery when your elbow is at its highest point. Kick 6-8 times and finish your punch. Go straight to your next shot and repeat the process.

-DPS (Distance Per Stroke) = Maximizes the distance traveled per stroke while minimizing the total number of strokes to complete the set

-Light = Faster than easy, slower than medium

-Build = Start slowly and accelerate within the given distance

r/Swimming - 8/1 Monday Masters Training - Short Course Yards

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