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.
By Bob Ouellette
Warm Up:
300 swim
300 pull
4 x 50 drill
3 x 100 kick-with fins (descending- 20 secs. rest)
Main Set:
6 x 100- 20- secs. rest (best average pace)
300 pull- 20 secs. rest (75%-hold stroke count
12 x 50- 20 secs. rest 4 x (fly/free, back/free, breast, free)
2 x 150 kick on back -20 secs. rest
600 done as 100 @ 85%, 400 @ best avg. pace, 100 @ 85%
8 x25 from blocks
Cool Down:
300 easy swim – alternate backstroke, breaststroke
Total: 4,000 yds.
Warm Up:
300 swim (non-freestyle)
4 x 50 kick on side on 1:15
4 x 50 drill- 20 secs. rest
4 x 25 free-descending to 85% on: 45 secs.
Main Set:
600 swim at 75 %- 20 secs. rest
300 pull-consistent stoke count throughout
5 x 100- descending 1-5 and 6-10 to 90% effort- 20 secs. rest
3 x100 kick on 2:00 with fins-30 secs. rest
10 x 50 as odds easy, evens 90 %- 20 secs. rest
600 swim at 75% effort with 20 secs. rest
8 x25 free at 90% on: 45 secs.
Cool Down:
300 easy swim – alternate backstroke, breaststroke
*** Feel free to use fins as needed to maintain speed on the 100 repeats
Total: 4,000 yds.