Sample: Masters Swimming Workout
Increase stamina and improve stroke technique.
Focus on not dropping elbow. Visualize a beach ball floating just in front of each shoulder. Reach out and over the ball with your arm and be sure your elbow is high. Note the example of the high elbow in the photo. Do not drop or collapse your elbow. (Avoid allowing your elbow to touch the water before your hand.)
200 yards Pull(with a pull buoy, a float between your thighs)
200 yards Kick (with or without a kick board, or fins)
200 yards Swim (Freestyle)
2. Main work load:
4 x 300 yards Freestyle (45 seconds rest between each) 65-75% output.*
4 x 200 yards Freestyle (30 seconds rest between each) 75-85% output.**
4 x 100 yards Freestyle (20 seconds rest between each) 85-100% output.***
Note: Concentrate on Alternate Breathing to build symmetry.
* Every 3 strokes on the 1st 100 yards. of each 300 yards., every 5 strokes on 2nd 100 yards. of each 300 yards., and every 7 strokes of the 3rd 100 yards. for each of the 4 x 300 yard repetitions.
** Every 3 strokes on the 1st 100 yards. of each 200 yards, and every 5 or 7 strokes of the 2nd 100 yards. of each 200 yards.
*** Every 3 strokes for 3 laps, then every 7 strokes on final lap to finish. Thinking Finish Hard!
3. Warm-down: Easy 100 or 200 yards pull, kick, and swim combined.
(3200 yards total)
This is approximately a 1 hour workout. Adjust your repetitions of the Main Workload up or down depending on your ability.