Masters Fall Workout Schedule  
(Effective Tuesday, Sept 5)

 

Monday-Friday
5:00-6:00 AM  (Dive Pool 25yds)
6:00-7:00 AM  (Dive Pool, 25yds)
9:00-10:00 AM  (50m Pool- Wednesday Long Course)
12:00-1:00 PM  (50 Pool- Wednesday Long Course)
7:45-8:45 PM (Monday-50m, Tuesday-Dive Pool, Friday-50m Pool)
7:30-8:30 PM (Wednesday-Dive Poll, Thursday-50M Pool)

Saturday
6:00-7:00 AM (Dive Pool)
7:00-8:00 AM (Dive Pool)

Sunday
8:00-9:00 AM (50m Pool, Long Course)
9:00-10:00 AM (Dive Pool)

 

Weekly Workout Emphasis

 60-90 Minutes, 2000-4000 Yards/Meters (3,000 average)

Monday
Mid-Distance (drills, aerobic base, with some stroke)

Tuesday
Stroke/specialty (slow intervals, more rest)

Wednesday
Distance (aerobic base, w/some stroke, Lactate Endurance)

Thursday
Test/Timed Sets (high-intensity, anaerobic, goal set, speedplay, kicking)

Friday
Sprints/50s’ & 100’s (variety of challenging anaerobic sets, w/some stroke)

Saturday

Sprints/50s’ & 100’s (variety of challenging anaerobic sets, w/some stroke)

Sunday
I.M./Specialty (work on technique, some distance)