Curious what practice looks like before you jump in? Here are three sample workouts we swim
regularly, each designed to run about 60 minutes for a typical masters lane —
faster swimmers can add distance or tighten the rest, slower swimmers can round distances down or
take a few extra seconds of rest. Actual coached practices vary by day, pool availability, and who
shows up, so treat these as a preview, not a substitute for showing up and following your coach.
Distances are written in short-course yards (SCY), since that's our home pool at
the Drew. Swimming long course (meters)? Use the same set structure and just swim the same
distances in meters — the workout will run a little longer per repeat, which is fine.
@ :XX = send-off interval (rest = interval minus your swim time)
desc = descend (each one faster than the last)
DPS = distance per stroke, easy focus on technique
1. Aerobic Endurance
Best for: building an aerobic base · Total: ~2,800 yd
Warm-Up
| Distance | Set | Rest |
|---|
| 400 | Easy swim, mix strokes every 100 | — |
| 200 | Kick with board, choice of kick | — |
| 4 x 50 | Drill / swim by 25s, focus on DPS | :10 |
Pre-Set
| Distance | Set | Rest |
|---|
| 8 x 50 | Freestyle, build effort each one | :10 |
Main Set
| Distance | Set | Rest |
|---|
| 5 x 200 | Freestyle, negative split (2nd 100 faster than 1st) | :20 |
| 4 x 100 | Freestyle, steady aerobic pace | :15 |
Pressed for time? Swim 4 x 200 instead of 5 x 200 in the main set (~2,600 yd total).
Cool-Down
| Distance | Set | Rest |
|---|
| 200 | Easy swim, choice stroke | — |
Total: 400 + 200 + 200 + 400 + 1,000 + 400 + 200 = 2,800 yd
2. Sprint & Speed
Best for: race pace, quick-twitch power · Total: ~1,950 yd
Warm-Up
| Distance | Set | Rest |
|---|
| 300 | Easy swim | — |
| 200 | Kick, alternate 25 easy / 25 fast | — |
| 4 x 50 | Drill / swim by 25s | :10 |
Pre-Set
| Distance | Set | Rest |
|---|
| 8 x 25 | Build each one; last 25 near max effort | :15 |
Main Set
| Distance | Set | Rest |
|---|
3 rounds of
4 x 50 | Descend 1–4 within each round (easy → fast) | :10 |
| 6 x 25 | Max effort sprint, freestyle | :30–:45 |
Sprint 25s should feel all-out — take the extra rest if you need it to hit true speed.
Cool-Down
| Distance | Set | Rest |
|---|
| 300 | Easy swim, choice stroke | — |
Total: 300 + 200 + 200 + 200 + 600 + 150 + 300 = 1,950 yd (add a 4th round of the descending 50s for ~2,150 yd)
3. IM & Technique
Best for: all four strokes, drill focus · Total: ~2,100 yd
Warm-Up
| Distance | Set | Rest |
|---|
| 400 | Easy swim, mix strokes | — |
| 4 x 75 | By stroke (fly / back / breast / free), 25 drill + 50 swim | :15 |
Pre-Set
| Distance | Set | Rest |
|---|
| 4 x 100 | IM order (fly / back / breast / free), steady pace | :20 |
Main Set
| Distance | Set | Rest |
|---|
| 8 x 75 | 25 drill / 25 kick / 25 swim — rotate stroke every 2 rounds | :15 |
| 4 x 50 | Choice stroke, fast & controlled | :15 |
Cool-Down
| Distance | Set | Rest |
|---|
| 200 | Easy swim, choice stroke | — |
Total: 400 + 300 + 400 + 600 + 200 + 200 = 2,100 yd (extend to 12 x 75 instead of 8 x 75 for ~2,400 yd)
New to Masters or coming back after time off? Tell your coach before practice — they're happy to
adjust distances, offer modifications, or pair you with a lane that matches your pace.