Theme: Long Axis
Stretch & Jump In

Warm Up
400(300) Swim, double distance walls
Swim 400 or 300 yards (16 or 12 lengths of the pool) continuously without stopping. Use a strong push off from the wall and kick until you have passed the flags or the solid line starts. The focus is on good push offs and streamlines. Rest one minute after you’re done before beginning the next swim.
75(50) Breaststroke
Swim 75 or 50 yards Breaststroke, rest 30 seconds before beginning the next swim.
75(50) Backstroke
Swim 75 or 50 yards Backtstroke, rest 30 seconds before beginning the next swim.
200 Kick 1/2 and 1/2
Kick 200 yards half the distance (100 yards) with a kickboard, and half the distance (100 yards) without a kickboard.


4(3) x 100 Broken as
25 Kick, no board
50 Drill Right Arm/Left Arm Only
25 Swim
Swim four or three, 100 yard lengths resting about 15 seconds between each 100. You should swim the 100 yards as follows: 25 yards kick without a kickboard (possibly kicking on your side), 50 yards doing one length using the right arm only drill, one length using the left arm only drill, and the last 25 yards swimming normally.

200(150) Fist Swim
200 or 150 yards swimming with clenched fists thereby losing the surface area of the palm of the hands. Focus on feeling the water on the forearm.

Set #1
10 x 100(75) on 1:45 Green Set
Swim Freestyle a total of 10, 100 or 75 yard lengths in one minute and 45 seconds including rest. This means if you swim 100 or 75 yards in 1:30, you will have 15 seconds rest before starting the next 100 opr 75 yard swim.

50 Easy Blue Set
Swim 50 yards in a relaxing motion, possibly sculling.

Set #2
300(200) Backstroke Kick Blue Set
Kick on your back for 300 or 200 yards.

8 x 25 Backstroke Group Drill Blue Set
The entire group will do eight lengths of the pool working on Backstroke technique. This is not a timed swim.

4 x 100(75) Backstroke Swim on 2:00 Green Set
Similar to the Freestyle set above, only doing Backstroke at an interval of 2:00.

50 Easy
Swim 50 yards in a relaxing motion, possibly sculling.

Set #3
100 Backstroke/Freestyle Combo Green Set
Swim 100 yards taking three strokes Freestyle, check body position, then take four strokes Backstroke, check body position, the return to three strokes Freestyle. Keep this pattern of three strokes Freestyle and four strokes Backstroke for the entire 100-yard swim.

400(300) Swim, 1st 25/100 Backstroke Green Set
Swim 400 or 300 yards, with the first 25 yards of each 100 as Backstroke and the remainder of each 100 as Freestyle. The pattern would be 25 Backstroke and 75 Freestyle. Repeat 3 or 4 times.

Cool Down
5 x 50 Swim Ascending in Rest, #5 to be scull
Swim five 50 yard lengths resting more and more between each swim, For example, swim the first 50, rest 10 seconds, swim the second 50 rest 15 seconds, and so forth. The fifth 50 yard length is to be sculling.

Color Coding
Many times the on-deck coach will color code the set to indicate what type of work should be done. The following is the WSU Masters Color Code Key:

Blue Sets: Typically these sets are warm-ups, cool-downs, and easy swims. Many times drill sets are done as blue sets, as you should focus on technique not on speed. Some aerobic work will be accomplished in these sets, though at a relatively low level.

Green Sets: These are more aerobically intense than the blue sets and will usually be on an interval or have a specific amount of rest between swims.

Red Sets: These are the most challenging sets that WSU Masters will do. When you are finished with these sets, you should be red in the face. Be careful while doing these sets and monitor your heart-rate.