300 cruise warm up
2 x 400 SI +15
100 EZ
3 x 300 SI +10
100 EZ
4 x 200 SI +5
100 EZ
5 x 100 SI
300 cool down
3,900 yards brought to you by the Granite State Penguins
2 x 400 SI +15
100 EZ
3 x 300 SI +10
100 EZ
4 x 200 SI +5
100 EZ
5 x 100 SI
300 cool down
3,900 yards brought to you by the Granite State Penguins
Prep:
4x75 descend by 25
4x50 desc 1-4
Main 3 x through:
3x100 @ base + 10
300 base
3x100 base +5
300 base, desc by round, faster than 1st 300
:30 rest
Contributed by Jason Weis, coach of Boston University Masters and Chair of the NELMSC.
A distance freestyle workout to gear up for the Hour Swim or a distance race at NELMSC Colonies Zone & NELMSC Championships at WPI.
Main set after warm ups/drills/peep ups etc.
Done 3-4-5 or more times and is a freestyle main set. The 500s can be done in reverse order as well which allows more paddle swimming !
200 Pull and paddles :20 rest
150 build :15 rest
100 fast/threshold :10 rest
50 sprint :05 rest.
2nd, 3rd, 4th and more times thru, then only pull buoy on the next 200 since no one can put paddles and a pull buoy on in only 5 seconds !
Reverse order if used both pull buoy and paddles can be used each time through.Simulates a distance event in the reverse order as well as for open water take outs at the start and then settling in.
Normal order as listed above simulates descending through the swim finishing with a fast/sprint !
Swimmers take the amount of time listed for rest, no clock management needed, BUT if doing this set with other swimmers in the lane then LANE LEADER takes XTRA rest as needed so as to not lap the lane, keep everyone on the same page IF there is too much disparity in the lane due to abilities in that lane.
Contributed by Fred Bartlett, SCY Masters coach, Shepherd`s Run practice coach, founder N.O.S.E and E.M.S open water swimming groups, and 2024 inductee to the NELMSC Hall of Fame.
7x300 no rest between
Odds are free on 4:45
Evens are broken into
125 bonus IM (first has 50 fly, second has 50 back, third has 50 breast) on 2:15
100 IM on 1:45
75 free on 1:30
*adjust intervals as needed
So in detail
300 free on 4:45
125 bonus IM (extra 25 fly) on 2:15
100 IM on 1:45
75 free on 1:30
300 free on 4:45
125 bonus IM (extra 25 back) on 2:15
100 IM on 1:45
75 free on 1:30
300 free on 4:45
125 bonus IM (extra 25 breast) on 2:15
100 IM on 1:45
75 free on 1:30
300 free on 4:45
Contributed by Jonathan Chatinover of Martha’s Vineyard Masters.
Warmup: 400 (or 10 minutes) on your own
Warm up sets:
3 x50 choice on standard interval that gives :20 rest
Count total strokes for each 50 and get your time. Take 1 less stroke each 50, but hold time.
1 x 50 easy
3 x 50 choice (same choice throughout) on SI that gives :20 rest. Count total strokes for each 50 and get your time. Hold stroke count, but descend 1-3.
1 x 50 easy
Main Set if Targeting 50s or 100s at Leaf Peepers
6 x 50 on 1:30 if your swim time is :50, use 1:40 SI. If 1:00, use 2:00 SI.
150 easy (no sloppy!) recovery
3 x 50 on same SI as before
150 easy (not sloppy!) recovery
1 x 50 fast (from blocks or a push)
Main Set if Targeting 100s or 200s at Leaf Peepers
4 x 75 on 2:30 (if your swim is 1:00 or faster). If your swim time is 1:00 - 1:30, use 3:00 SI. If 1:30+ , use 3:15 SI.
150 easy (not sloppy) recovery
3 x 75 on same SI as before.
125 easy (not sloppy) recovery
1 x 75 FAST (from blocks or push)
Warm Down:
50+ as time allows
Workout submitted by Upper Valley Aquatic Center (UVAC) Masters Swimming. Save the date for the 15th Annual Leaf Peepers Masters Meet on Sunday, October 27, 2024. Event registration can be found here.
Warm up:
400 swim, 200 kick, 100 drill
Prep Sets:
3 x 100 IM Kick
6x 50 descend 1-3, 4-6
Bring Down the House:
500 swim, smooth and steady on Standard Interval +5
400 swim, slightly faster SI+5
300 swim, slightly faster SI+5
200 swim, slightly faster SI+5
100 for time - how fast can you go?
Warm down:
4 x 50 with fins on 1:00 underwater on first 25, ez back
200 ez
3,200 yards
Contributed by the Granite State Penguins. The Penguins, a workout group of New England Masters, has practices in Nashua, NH, Londonderry, NH and Salem, NH.
Workout Wednesday
April 20, 2022
Warm Up:
300 easy swim
2 x 100 IM
200 swim- non freestyle
6 x 50 kick-20 secs. rest
Main Set: 20 secs. rest
600 negative split
3 x 200-descending
400 negative split
2 x 200-descending
200 negative split
4 x 50 fast
Warm Down:
400 easy pull
200 easy swim
Total: 4,000 yds.
Workout Wednesday
April 6, 2022
Warm Up:
2 x (200 choice, 100 IM, 100 kick)
Main Set: 30 secs. rest
4 x 100 (descend 1-4)
1 x 400-80% effort
8 x 50 (descend 1-4, 5-8)
1 x 400 pull
4 x 100 kick
8 x 75 (descend 1-4, 5-8)
Warm Down:
300 easy pull
300 easy swim
Total: 4,000 yds.
Workout Wednesday
March 23, 2022
Warm Up:
300 easy choice
100 IM swim
3 x 100 as 50 kick/50 swim
Pre-set:
4 x 75 IM drill- 20 secs. rest (3-6-3, head tap, Tarzan, fingertip)
Main Set:
3 x 200 on 3:30 (descend)
4 x 150 pull on 2:30
6 x 100 on 1:45
12 x 50 (4 on: 60, 50, 45 secs.) with fins-90 %
8 x 25 on 30 secs. (2 breaths per length)
Warm Down:
150 kick
250 easy swim
Workout Wednesday
March 9 2022
Warm Up:
200 easy choice
100 IM swim
300 kick (100 dolphin, 100 breaststroke, 100 flutter)
100 IM
Pre-set:
4 x 50 IM drill- 20 secs. rest
100 reverse IM
Main Set: -30 secs. rest
2 x 150 (fly, back, breast by 50)
100 free hard
2 x 150 (back, breast, free by 50)
100 free hard
2 x 200 IM
2 x 100 (fly, back by 50)
200 free
2 x 100 (breast, free by 50)
200 free
400 IM
200 free
Warm Down:
200 easy pull
200 easy swim-choice
Total: 4,000 yds.
Workout Wednesday
February 23, 2022
Warm Up:
300 easy choice
200 pull
Pre-set:
4 x 50 drill
4 x 50 kick- 20 secs. rest
Main Set: All on 1:00/1:15
5 x (4 x 50) on 1:00 (easy/hard, hard/easy, easy/easy, hard/hard)
10 x 50 descend 1-5, 6-10
4 x (4 x 50) on 1:00 (fly/back, back/breast, breast/free, free/fly)
4 x 50- on :50 all out
4 x 50 kick
Warm Down:
200 easy pull
200 easy swim-choice
Total: 4,000 yds.
Workout Wednesday
February 16, 2022
Warm Up:
400 easy choice
200 pull
200 kick
Pre-set:
8 x 25 (descend 1-4, 5-8) - 20 secs. rest
4 x 50 drill
Main Set: (30 secs. rest)
8 x 100 choice (descend 1-4, 5-8)
4 x 200 (sprint 1st and last 50)
16 x 50 (odds at 85 %, evens @ 75% 3 breaths per length)
Warm Down:
400 easy choice
Total: 4,000 yds.
Workout Wednesday
February 9, 2022
Warm Up:
500 easy swim
3 x 100 easy IM-30 secs. rest
3 x 100 as 50 kick/50 swim-30 secs. rest
Pre-set:
4 x 50 drill
4 x 50 kick- 20 secs. rest
Main Set:
4 rounds of:
75 all out, 75 easy on 1:45
50 all out, 50 easy on 1:30
25 all out, 25 easy on: 45
200 easy pull
5 x 100 all out on 3:00
4 x 50 kick-descending- 30 secs. rest
Warm Down:
200 easy pull
200 easy swim-choice
Total: 4,000 yds.
Workout Wednesday
February 2, 2022
Warm Up: (35%)
400 swim –choice
300 pull
3 x 100 (50 kick/50 swim)
Pre-set:
4 x 50 drill
4 x 50 on 60 secs. (descending)
Main Set: 100’s are done @ 90% effort-30 secs. rest between intervals
200’s are done at 75% with consistent stroke count- 30 secs. rest
1 x 100
200
2 x 100
200
3 x 100
200
4 x 100
200
8 x 25 sprint with fins on 30 secs.
Warm Down:
200 kick
200 easy pull
200 easy swim -choice
Total: 4,000 yds.
Workout Wednesday
January 26, 2022
Warm Up:
500 easy freestyle
6 x 50 kick-alternate flutter kick/breaststroke kick
4 x 50 free descending on 60 secs.
Main Set: *** 30 secs. rest between efforts
3 x 100 fly-descending effort
2 x 200 IM
3 x 100 back
400 IM
3 x 100 breaststroke
2 x 200 IM
3 x 100 free
4 x 50 free on 45 secs.
Cool Down:
200 easy pull
200 swim
Total: 4,000 yds.
Workout Wednesday
January 19, 2022
Warm Up:
300 choice
2 x 100 kick with snorkel or on back
4 x 50 drill
Main Set: *** 30 secs. rest between efforts
800-75% effort (consistent stroke count)
2 x 400 building effort to 100%
4 x 200 swum as odds pull, evens kick
8x 100 IM
Cool Down:
300 easy choice
Total: 4,200 yds.
Workout Wednesday
January 12, 2022
Warm Up:
400 easy freestyle
8 x 25 easy kick IM order- 30 secs. rest between efforts
Main Set: *** 15 secs. rest between efforts
5 x 100 IM
4 x 50 fly
4 x 200 IM
3 x 100 back
4 x 150 IM (no freestyle)
4 x 100 breast
5 x 100 IM
Cool Down:
300 easy freestyle
Total: 4,200 yds.
*** Work on perfecting turns/walls on the 50’s
Workout Wednesday
January 5, 2021
Warm Up:
300 easy swim
4 x 50 kick on 1:30
Main Set: *** 30 secs. rest between efforts
1 x 500- focus on stroke count and turns (75% effort)
2 x 400- 1st and last 100 hard, middle 200 @ 1 mile pace
3 x 300 as 2 x 150 kick/150 swim with fins
4 x 200-odds pull, evens pull with paddles
5 x 100-85% effort
Cool Down:
200 easy swim
Total: 4,200 yds.
Warm Up:
500 easy swim
4 x 100 easy IM - 30 secs. rest
4 x 50 descend to 80 %-30 secs. rest
Main Set:
4 x 150 as 75 kick/75 swim- 30 secs. rest
4 rounds of:
75 all out, 75 easy on 2:00
50 all out, 50 easy on 1:30
25 all out, 25 easy on :45
300 easy pull
5 x 100 all out on 3:00
Cool Down:
300 easy swim
Total: 4,000 yds.
Workout Wednesday
12 Days of Christmas Set
Warm Up:
500 easy swim
200 kick
300 pull
Main set: 12 Days of Christmas Set- 20 secs. rest between efforts
12 x 25-alt. backstroke/breaststroke
11 x 25–freestyle (75%)
10 x 25- kick w/ fins
9 x 25-backstroke
8 x 50-IM order by 50
7 x 25-kick
6 x 50 –butterfly
5 x 25-breaststroke
4 x 25- IM order
3 x 25-butterfly
2 x 25-easy choice
1 x 25- easy freestyle
Warm Down:
200 easy pull
Total: 3,500 yds.