Usually when a group of masters swimmers gather in a pool without a coach, they can come up with a few good training sets that matches the desires and needs of everyone in the group. Usually an alpha dog proposes a tough set and then the rest of the swimmer negotiate the intervals, distances, and strokes that are mutually agreeable by everyone.

When the Open Water Swim Club masters swimmers get bored with straight freestyle sets, they go to other strokes.

Today’s individual medley set done at sea level in a 25-yard pool was as follows. It was a total of 3600 yards or 3291 meters or 2.04 miles:

4 x 100 @ 1:30 + 4 x 100 @ 1:20 – last lap breaststroke
4 x 100 @ 1:30 + 4 x 100 @ 1:15 – last lap backstroke
4 x 100 @ 1:30 + 4 x 100 @ 1:10 – last lap butterfly
3 x 50 @ 45 + 3 x 50 @ 40 – one lap breaststroke
3 x 50 @ 45 + 3 x 50 @ 40 – one lap backstroke
3 x 50 @ 45 + 3 x 50 @ 35 – one lap butterfly
2 x 25 @ 30 + 2 x 25 @ 20 – breaststroke
2 x 25 @ 30 + 2 x 25 @ 17.5 – backstroke
2 x 25 @ 30 + 2 x 25 @ 15 – butterfly

Copyright © 2013 by World Open Water Swimming Association