District of Columbia Recreation and Parks Masters Swim Team

District of Columbia Recreation and Parks Masters Swim Team

Suggested Sets

Main Set

20×100

2 sets of 5 100s free descend intervals 1:40, 1:35, 1:30, 1:25, recovery 2:20

2 sets of 5 100s IM descend intervals 1:55, 1:50, 1:45, 1:40, recovery 2:20

Long Course Only (please)

2 x 300 Fr  Descend

3 x 200 Fr Descend

6 x 100 Fr Descend

4 x 100 – Fly 25 Fr 50 Fly 25

4 x 100 – Back descend

4 x 100 – Breast descend

4 x 100 – Free descent

4 x 100 – Breast 25 Free 50 Breast 25

4 x 100 – Back ascend

4 x 100 – IM

Super 500

Sprint Set – each 25 is on 30 seconds

  • 25-75
  • 50-25-25
  • 50-50
  • 75-25
  • 50-25-25

Two versions:

  • All freestyle
  • IM order (25s fly, 50s back, 75s breast)

10 X 75 stroke total like so:

3 X 75 of each stroke in IM order, but with one moving 25 of free in each 75. So the first three 75s will be, by 25, fly-fly-FREE, fly-FREE-fly, FREE-fly-fly.

Repeat, doing 3 X 75 of backstroke and 3 X 75 of breaststroke, with the moving 25 of free.

The 10th 75 is IM order by 25, fly-back-breast. Finish with¬†50 easy and you’ll have done 800.

1000 warm up (Larry style it!)

5 x 200 IM

10 x 100 – 1:20 interval

8 x 50 Breaststroke, alt Drill/Swim
4 x 50 Breaststroke, descend
take 2 minutes
100 Breaststroke fast.

5 x 1000 Free – 20s rest between