Weekly Workouts for North Carolina Masters Swimmers
Introduction Glossary of Terms Previous Week's Workouts
by Kerry O'Brien, coach, Walnut Creek Masters (California)

 
Monday, October 1, 2001
Warm Up: 
S-300  K-200  P-200
Set I: 
PULL 4 X 125 @ MODERATE INTERVAL
     1ST 75- WORK DISTANCE PER STROKE
     LAST 50- BUILD UP SPEED WITHOUT SHORTENING STROKE
Set II: 
SWIM 8 X 25 @ EZ INT.  ODD-STROKE DRILL (CHOICE)
                       EVEN-SWIM
Set III: 
SWIM 18 X 50  4 @ FAST INTERVAL/ 3 @ +15 (DESCEND 1-3)
              3 @   "    "     /  "    "      "
              2 @   "    "     /  "    "      "
         100 EZ
         * FAST INTERVAL 50's ARE FREESTYLE
         * +15 INTERVAL  50's ARE YOUR CHOICE
Set IV: 
KICK/SWIM 600
        ALTERNATE  50 KICK - 50 SWIM - 25 KICK - 25 SWIM
                   MOD.      EZ        FAST      FAST
Mop-Up Set: 
200 ALT 25 STROKE DRILL(CHOICE)/25 SWIM EZ    TOTAL 3,200
Tuesday, October 2, 2001
Warm Up: 
S-300  K-200  P-200
Set I: 
SWIM 16 X 25 @ MODERATE INTERVAL  YOUR CHOICE OF STROKE
       ODD 25's: WORK ON PUSH-OFF, STREAMLINE, AND BREAKOUT
      EVEN 25's: BUILD UP TO FULL SPEED AND TIME FINISHES (see glossary)
Set II: 
SWIM 1 X 300
            2 X 150 AT PACE OF 300
            1 X 300
            3 X 100 AT PACE OF 300
            1 X 300
            6 X 50 AT PACE OF 300
      * DESCEND STRAIGHT 300's 1-3
      * WORK STROKE EFFECIENCY ON BROKEN SWIMS
Set III: 
KICK/SWIM 400: ALTERNATE 50 KICK/50 SWIM
             - DECREASE SPEED OF KICKS AND INCREASE SPEED OF SWIMS
               100 EZ                                   TOTAL 3,400
Wednesday, October 3, 2001
Warm Up: 
S-300  K-200  P-200
Set I: 
SWIM 4 X 25; 3-COUNT PAUSE AND BALANCE ON SIDE BETWEEN STROKES
         50; SWIM AT A MINUS 2 STROKE COUNT PER 25
Set II: 
OPTION #1) SWIM 1 X BROKEN 1000 ; YOU MAY BREAK FOR A TOTAL 40 SECONDS
           WHEREVER AND HOWEVER YOU LIKE
           EX.: BREAK 10 SEC AFTER EACH 250
OPTION #2) SWIM 5 X (50 FAST/75 EZ/25 SPRINT/50 EZ)
           REST 1:00 -1:30 BETWEEN SETS
Set III: 
PULL 3 X 200 @ 30 SEC REST
     1) CONCENTRATE ON HEAD POSITION
     2) WORK ON HIGH SLBOW RECOVERY
     3) MAKE SURE YOU ANCHOR CATCH BEFOR YOU ROTATE HIPS
Set IV: 
SWIM 2 X 25 @ +10 INTERVAL
     4 X 25 @ +5 INTERVAL
     6 X 25 @ FPSO
     * HOLD A (-1) STROKE COUNT THROUGHOUT
200 EZ                                     TOTAL 3,100
Thursday, October 4, 2001
Warm Up: 
S-300  K-200  P-200
Set I: 
PULL 6 X 75 1-3: DESCEND STROKE COUNT
            4-6: DESCEND TIME
PULL 10 X 25 @ +5 INTERVAL
Set II: 
SWIM 6 X (25 @ EZ INT. / 50 @ MOD INT./ 75 @ FAST INT.)
     *** EACH DISTANCE IS A DIFFERENT STROKE
Set III: 
KICK 1 X 300 ALT 50 OF YOUR STRONG KICK WITH 25 OF WEAK KICK
Set IV: 
SWIM 2 X BROKEN 200 1) BROKEN 15 SEC AT EACH 50-PACE
                    2) BROKEN 10 SEC AT EACH 50-DESCEND 1-4
200 EASY                                          TOTAL 3,200
Friday, October 5, 2001
Warm Up: 
S-300  K-200  P-200
Set I: 
SWIM 1 X BROKEN 1650:
     6 X 150 ON VERY FAST INTERVAL
     6 X 125 ON SAME INTERVAL
Set II: 
10 X 25 ALTERNATE 25 SUPER SLOW (MAINTAIN BODY BALANCE)
                  25 MODERATE
                  25 BUILD UP
Set III: 
SWIM 5 X 100 IM (WITH A TWIST)
     EACH 100- DROP ONE STROKE AND DOUBLE ANOTHER
200 EZ                                    TOTAL 3,300

North Carolina Masters Swimming Website
Updated: September 30, 2001
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