Master Swimming Program

Program 1

Heating, bpm 50% MFC:

200 m at will.
8 x 25 m mixed (2 shots per style). Rest 15 sec. between each.
snapshot and the other.

A2 aerobic phase, bpm 65% MHR:

20 x 25 m full crawl at 40 sec. Rest 5 sec. between each.

shot and the other.
2 x [8 x 50 m] crawl arms with the buoy (pull buoy) in between
the legs, rest 10 sec. between each sprint. Rest 1 min.
30 seconds between one series and another.

300 m crawl legs with the board.

2 x 200 m mixed at 50 m (50 m butterfly / 50 m backstroke / 50 m
frog / 50 m crawl). Rest for 20 sec. between each sprint.

C1 lactate tolerance, bpm 85% MHR:

2 x 25 m complete crawl. Rest 30 sec between sprints and

the other. Rest 1 min. after the two sprints. Both at maximum
speed.
2 x 50 m full backstroke. Rest 40 sec. between each sprint.
the other. Rest 1 min and 30 sec after the two sprints. Both in
internal progression.
1 x 100 mixed at 25 m (25 m butterfly / 25 m backstroke / 25 m breaststroke)
/ 25 m crawl). Everything at maximum speed.

Cooldown:

200 m at will.

Total 2850 m
Program 2

A2 aerobic phase, bpm 65% MFC:

4 x 200 m crawl with the pull buoy in between

legs. Rest 15 sec. between one sprint and another.

B1 aerobic threshold, bpm 75% HRmax:

8 x 50 m full breaststroke. Rest 20 seconds between each sprint.

the other.

A2 aerobic phase, bpm 65% MHR:

30 x 25 m 10 race style, 10 full crawl, 10 dolphin

complete. Rest 10 sec. between each shot.

De-stressing:

200 m at will.

Tot. 2150
Program 3

Heating, bpm 50% MFC :

100 m at will.
8 x 75 m complete crawl, 10 sec rest between sprints and
the other.

A2 aerobic phase, bpm 65% MFC:

10 x 50 m legs with the small board, one sprint legs crawl

and one frog leg. Rest 10 seconds between each sprint.

B1 aerobic threshold, bpm 75% MHR:

2 x [8 x 50 m] rest 20 sec. between each sprint. One

complete crawl series and a competition style series. 2 min rest in between.
one series and the other.
2 x [8 x 25 m] rest 15 sec. between one sprint and the other. Everything
full crawl one strong stroke and one relaxed. Rest
1 min. between one series and another.

C1 lactate tolerance, bpm 85% MHR:

4 x 50 m complete breaststroke. Rest 40 seconds between each sprint and

the other. Everyone to the maximum.

Cool down:

100 meters at will.

Total 2700 m
Program 4

Heating, bpm 50% MFC :

200 m (100 m crawl / 100 m breaststroke).

A2 aerobic phase, bpm 65% MHR:

4 x 150 m crawl strokes with the float (pull buoy) in between

legs [Link] for 15 seconds between each burst.
200 m legs with board (150 m frog legs / 50 m)
dolphin legs)

B1 aerobic threshold, bpm 75% MHR:

2 x 400 m full crawl, rest 30 sec. between sprints and

the other.

C1 lactate tolerance, bpm 85% MHR:

2 x [4 x 50 m] mixed one for each style, rest 60 sec. between each

shot and the other. Rest 2 min. between one set and the other. Everyone to the
maximum speed.

Cool down:

200 m as desired.

Total 2200 m
Program 5

Heating, bpm 50% MFC:

200 m (50 m crawl / 50 m breaststroke)

4 x 100 m full crawl, rest 30 sec. between sprints and
the other.

A2 aerobic phase, bpm 65% MFC:

6 x 150 m freestyle with the pull buoy in between

legs [Link] for 30 seconds between sprints.
8 x 100 m full crawl. Rest 20 sec. between each sprint and
the other.

C1 lactate tolerance, bpm 85% MHR:

4 x 100 m breaststroke, rest 40 sec. between each sprint. Everyone in

internal progression 25 m x 25 m (first 25 m level,
second faster than the first, third faster than the second,
last to the maximum).

Cool down:

200 m at your convenience.

Total 2600 m
Program 6

Heating, bpm 50% MFC :

200 m (50 m backstroke / 50 m breaststroke).

A2 aerobic phase, bpm 65% MHR:

14 x 75 m mixed at 25 m (25 m backstroke / 25 m breaststroke / 25 m

crawl), rest for 20 seconds between each sprint.

B1 aerobic threshold, bpm 75% MHR:

5 x 200 m complete crawl, rest 30 sec. between each sprint

the other.

C1 lactate tolerance, bpm 85% MHR:

2 x [8 x 25 m] complete crawl, rest 40 sec. between each sprint and

the other. Rest 2 min. between one set and the other. Everyone in
internal progression m x m (every 25 m I start slowly and arrive
at maximum speed).

Cool down:

300 m complete crawl.

Total 2950 m
Program 7

Heating, bpm 50% MFC :

100 m as you like.

8 x 75 m full crawl, rest 15 sec. between each sprint and
the other.

A2 aerobic phase, bpm 65% MFC:

5 x 50 m legs with the board, one sprint legs crawl and

one frog legs. Rest 10 seconds between one sprint and the other.

B1 aerobic threshold, bpm 75% MFC:

40 x 25 m complete crawl withpaletterest 10 sec. between one

shot and the other.
6 x 100 full backstroke, 20 sec rest between each sprint.

C1 lactate tolerance, bpm 85% MHR:

8 x 50 m full crawl, 50 sec rest between sprints

the other. 25 m flat 25 m at maximum speed.
4 x 25 m complete breaststroke, 15 sec rest between each sprint
the other. Everyone at maximum speed.

Recovery

100 m at will.

Total 3150 m
Program 8

Heating, bpm 50% MFC :

200 m at leisure,
8 x 25 m mixed at 45 sec.

A2 aerobic phase, bpm 65% MFC:

800 m freestyle swimming

2 x 200 m complete crawl at 3 min. and 25 sec
2 x 150 m complete crawl at 2 min and 35 sec
2 x 100 m complete crawl in 1 min and 40 sec
2 x 50 m complete crawl at 50 seconds

Aerobic threshold B1, bpm 75% of MFC:

4 x 200 m mixed. 50 sec recovery between each sprint.

C1 lactate tolerance, bpm 85% MFC:

8 x 50 m complete crawl, 50 sec rest between each sprint

the other. 25 m flat 25 m at maximum speed.
4 x 25 m full stroke, rest 15 sec. between each sprint and
the other. Everyone at maximum speed.

Decompression:

200 m as you wish.

Total 3700 m
Program 9

Heating, bpm 50% MFC:

300 m (100 m crawl / 100 m backstroke / 100 m breaststroke).

4 x 100 m mixed relay at 25 m (25 m butterfly / 25 m backstroke / 25 m
frog / 25 m crawl). Rest for 20 seconds between each sprint.

A2 aerobic phase, bpm 65% MFC:

2 x 400 m complete crawl, rest 30 sec. between sprints and

the other.
8 x 50 m mixed at 12.5 m (12.5 m butterfly / 12.5 m backstroke /
12.5 meters run / 12.5 meters crawl). Rest for 15 seconds between sprints and
the other.

B1 aerobic threshold, bpm 75% MHR:

2 x [10 x 50 m] crawl strokes with the buoy (pull buoy)

between the legs [Link] for 15 seconds between each sprint and
the [Link] 2 min. between one series and the other.

C1 lactate tolerance, bpm 85% MHR:

2 x [10 x 25 m]. Rest 30 sec. between sprints and

the other. Rest 2 min. between one set and another. One set crawl
complete and a complete dolphin.
4 x 75 m full crawl, rest 30 sec. between each sprint and
the other. First 25 m at maximum speed, second 25 m in
speed, third 25 m at maximum speed.

Cool down:

200 m as desired.

Total 3900 m
Program 10

Heating, bpm 50% MFC :

200 m (50 m freestyle / 50 m backstroke / 50 m breaststroke / 50 m freestyle).

4 x 100 m (25 m butterfly / 75 m backstroke). Rest 20 sec. between
one shot and the other.

A2 aerobic phase, bpm 65% MHR:

4 x 150 freestyle arms with the buoy (pull buoy) in between

[Link] 30 sec. between one shot and
the other.
4 x 100 m (50 m backstroke / 50 m breaststroke). Rest 20 sec. between each.
shot and the other.

B1 aerobic threshold, bpm 75% MHR:

3 x [4 x 100 m] rest 20 sec. between sprints. Rest

2 min. between one series and another. A complete crawl series,
unarmed crawl with the buoy between the legs
the palette, a series of crawl legs with a tablet.

A2 aerobic phase, bpm 65% MFC:

4 x 200 m full crawl, 30 sec rest between sprints

the other.
3 x 150 m full backstroke, 20 sec rest between each sprint and
the other.
2 x 100 m breaststroke, rest 10 sec. between sprints
the other.
1 x 50 m complete dolphin.

Decompression:

300 m at will.

Total 4600 m
Program 11

Heating, bpm 50% MFC :

300 m smoothly (100 m crawl / 100 m arm crawl / 100

I crawl on my legs.
4 x 100 mixed at 25 m (25 m butterfly / 25 m backstroke / 25 m breaststroke
/ 25 m style). Rest for 15 sec. between sprints.

A2 aerobic phase, bpm 65% MHR:

3 x 400 m full crawl. Rest 30 sec. between each sprint.

the other.
3 x 100 m medley (25 m butterfly / 25 m backstroke / 25 m breaststroke / 25 m freestyle)
Rest 15 seconds between sprints.

C1 lactate tolerance, bpm 85% MFC:

4 x 75 m full crawl. Rest 50 sec. between sprints and

the other. In internal progression 25 m x 25 m (first 25 m
piano, second faster than the first, last at
maximum). Rest 2 min.
4 x 50 m full crawl. Rest 40 sec. between each sprint.
the other (12.5 m floor + 12.5 m at maximum speed + 12.5
m piano + 12.5 m at maximum speed). Rest for 2 min.
8 x 25 m full crawl. Rest 30 sec. between each sprint and
the other. A shot at maximum speed and one at a slow pace.

Cool down:

300 meters at will.

Total. 3200 m
Program 12

Heating, bpm 50% MFC:

100 m complete crawl.

200 m crawl legs with the board.
100 m backstroke.
200 m backstroke with arms fixed and extended upwards.

A2 aerobic phase, bpm 65% MHR:

6 x 100 m mixed at 25 m (25 m butterfly / 25 m backstroke / 25 m

frog / 25 m style). Rest 25 sec. between one sprint and the other.
2 x 200 m freestyle with the buoy (pull buoy) in between
legs, breathing every 5 strokes. Rest 30 sec. between each one
snapshot and the other.
10 x 75 m full swim. Rest 20 sec. between each sprint and
the other.

C1 lactate tolerance, bpm 85% MHR:

8 x [2 x 25 m, rest 25 sec. between each sprint + 1 x 50

a complete crawl series and a complete backstroke series.
Rest for 2 minutes between sets. All 25 meters at maximum effort.
speed, the 50 in internal progression m x m (flat start
arrival strong).

Cool down:

300 m at will.

Total. 3450 m
Program 13

Heating, bpm 50% MFC:

18 x 50 m complete crawl. Rest 15 sec. between each sprint.

the other.

A2 aerobic phase, bpm 65% MFC:

5 x 100 m crawl with the buoy between the legs

ePalette and mouthpiece. Rest for 15 seconds between shots.

B1 aerobic threshold, bpm 75% MHR:

2 x [4 x 100 m] mixed at 25 m (25 m butterfly / 25 m backstroke /

25 meters sprint / 25 meters crawl). Rest 40 seconds between one sprint and

the other. Rest 3 min. between one set and another.

C1 lactate tolerance, bpm 85% MHR:

4 x [4 x 25 m] complete crawl. In external progression 1-4,

every 25 m faster than the previous one. Rest 40 sec. between each one
shot and the other. Rest 2 min. between one set and another.

A2 aerobic phase, bpm 65% MHR:

5 x 100 m crawl legs with a kickboard. Rest 15 sec. between each.

snapshot and the other.

Cool down:

300 m at will.

Total 3400 m
Program 14

Heating, bpm 50% MFC:

100 m at leisure.
4 x 150 m mixed (50 m backstroke / 50 m breaststroke / 50 m crawl).
Rest for 25 seconds between each sprint.

A2 aerobic phase, bpm 65% MFC:

4 x 400 m crawl with the pull buoy in between

[Link] 30 sec. between one shot and
the other.

C1 lactate tolerance, bpm 85% MFC:

2 x [8 x 25 m, 1 full crawl swim plan + 1 crawl

complete swim at maximum speed]. Rest for 40 sec. between
one shot and the other. Rest 2 min. between one set and the other.
2 x [4 x 50 m, 1 complete crawl swum slowly + 1 crawl]
fully swum at maximum speed]. Rest 60 sec. between
one shot and the other. Rest for 2 min. between one set and the next.

Cool down:

300 m as desired.

Total 3400 m
Program 15

Heating, bpm 50% MFC :

100 m at will.
2 x 100 m individual medley at 25 m (25 m butterfly / 25 m backstroke / 25 m
frog / 25 m style). Rest 20 sec. between each sprint.
2 x 200 m complete crawl. Rest 30 sec. between one sprint and
the other.

A2 aerobic phase, bpm 65% MHR:

8 x 150 m complete crawl. Rest 25 sec. between each sprint and

the other.

C1 lactate tolerance, bpm 85% MFC:

3 x [4 x 50 m, full crawl]. Everyone at maximum speed.

Rest 50 sec. between one shot and another. Rest 3 min. between one
series and the other.
8 x 25 m, crawl legs with board, one at maximum
speed one plan. Rest 30 sec. between one sprint and another.

A2 aerobic phase, bpm 65% MFC:

3 x 150 m legs running with a tablet. Rest 20 sec. between each.

snap and the other.

Cooldown:

100 m at will.

Total 3250 m
Program 16

Heating, bpm 50% MFC :

100 m backstroke.
2 x 100 m mixed at 25 m (25 m butterfly / 25 m backstroke /
25 m run / 25 m crawl). Rest 20 sec. between sprints and
the other.
2 x 200 m complete crawl. Rest 30 sec. between sprints and
the other.

A2 aerobic phase, bpm 65% MHR:

8 x 150 m full backstroke. Rest 25 sec. between one sprint and

the other.

C1 lactate tolerance, bpm 85% MHR:

3 x [4 x 50 m, full crawl]. Everyone at maximum speed.

Rest 50 seconds between each sprint. Rest 3 minutes between one.
series and the other.
8 x 25 m, crawl legs with a board, one at maximum
speed one [Link] 30 sec. between one sprint and the other.

A2 aerobic phase, bpm 65% MFC:

1 x 500 m crawl with the float (pull buoy) in between

legs and paddles.

Cool-down:

100 m at will.

Total. 3330 m
Program 17

Heating, bpm 50% MFC :

100 m crawl complete.

10 x 50 m, one complete backstroke sprint, one crawl sprint
[Link] 20 sec. between one shot and the other.

A2 aerobic phase, bpm 65% MHR:

2 x [1 x 400 m, rest 40 sec., + 1 x 200 m, rest 20 sec.,

+ 1 x 100 m]. Complete crawl [Link] 1
min. between one series and another.

C1 tolerance to lactate, bpm 85% MHR:

3 x [2 x 50 m complete crawl, rest 40 sec. between one sprint and

the other, in internal progression m x m + 2 x 25 m crawl
complete, rest 30 sec. + 2 x 50 m freestyle complete, rest
40 sec. between one shot and another, in external progression (first
50 m piano, second strongest)]. Rest 2 min. between a series and
the other.

B1 aerobic threshold, bpm 75% MHR:

4 x 100 m crawl legs with a kickboard. Rest 40 seconds between each.

I take the other one.

Cooldown:

100 meters at your pleasure.

Total. 3250 m
Program 18

Heating, bpm 50% MFC :

200 m complete crawl.

100 m backstroke.
100 m complete frog stroke.

A2 aerobic phase, bpm 65% MHR:

2 x [10 x 75 m mixed]. Rest 20 sec. between each sprint.

A set (25 m butterfly / 25 m backstroke / 25 m breaststroke) and a
series (25 m backstroke / 25 m breaststroke / 25 m freestyle). Rest 3 min.
between one series and another.
5 x 100 m crawl with the pull buoy in between
legspaletteeboccalgioRest 20 sec. between one sprint and
the other.

B1 aerobic threshold, bpm 75% MFC:

2 x [6 x 50 m full crawl]. Rest 20 sec. between each sprint.

and the other. Rest for 2 minutes between one set and the other.

Cooldown:

300 m (100 m crawl legs with a kickboard / 200 m breaststroke)

Total 3330 m
Program 19

Heating, bpm 50% MFC:

200 m complete crawl.

4 x 100 m complete crawl, 20 sec rest between each sprint
the other.

A2 aerobic phase, bpm 65% HRmax:

2 x [10 x 50 m freestyle]. Rest 20 sec. between sprints.

Rest for 2 minutes between sets.
10 x 75 m crawl legs with a kickboard. 10 sec rest between each.
snap and the other.

B1 aerobic threshold, bpm 75% MHR:

3 x [4 x 200 m] complete crawl [Link] 40 sec.

between one shot and the next. Rest for 3 minutes between one set and the other.

Cool down:

300 m backstroke.

Total 3300 m
Program 20

Heating, bpm 50% MFC:

200 m backstroke.
200 m individual medley (50 m butterfly / 50 m backstroke / 50 m breaststroke / 50 m freestyle)
crawl).

A2 aerobic phase, bpm 65% MFC:

2 x [10 x 100 m mixed]. Rest 20 sec. between each sprint.

Rest 2 min. between sets. One set of 25 m butterfly / 75 m
crawl, a series of 25 m crawl / 75 m crawl.

B1 aerobic threshold, bpm 75% MHR:

2 x [3 x 100 m] crawl with the buoy (pull buoy) in between

[Link] 30 sec. between one shot and
the other. Rest for 2 min. between sets.

Cool down:

300 m crawl exercises.

Total 3300 m
Program 21

Heating, bpm 50% MFC:

100 m crawl complete.

50 m backstroke.
50 m dolphin full.

A2 aerobic phase, bpm 65% MFC:

5 x 200 m mixed at 25 m (25 m crawl / 25 m backstroke / 25 m

frog / 25 m crawl). Rest 40 sec. between each sprint.
2 x [8 x 50 m mixed] two sprints for style. Rest 25 sec. in between
one shot and the other.

B1 aerobic threshold, bpm 75% MHR:

3 x 200 m complete crawl [Link] 40 sec. between each

shot and the other.
3 x 100 m crawl legs with a kickboard. Rest 25 sec. between each.
shot and the other.

Cool down:

300 m dolphin exercises.

Total 3200 m
Program 22

Heating, bpm 50% MFC:

200 m complete crawl.

3 x 200 m medley at 25 m (25 m butterfly / 25 m backstroke / 25 m
frog / 25 m crawl). Rest 30 sec. between each sprint.

A2 aerobic phase, bpm 65% MFC:

2 x [10 x 100 m] complete crawl. 15 sec rest between each.

shot and the other. Rest 2 min. between the series.
2 x [6 x 50 m]. Rest 10 sec. between each sprint. Rest
2 minutes between sets. A frog set completes a back set.
complete.

B1 aerobic threshold, bpm 75% MHR:

3 x 200 m complete crawl [Link] 40 sec. between one

snapshot and the other.
6 x 50 m frog legs. Rest 25 sec. between each sprint.

Cool down:

200m individual medley

Total 4500 m
Program 23

Heating, bpm 50% MFC:

300 m complete crawl.

100 m individual medley at 25 m (25 m butterfly / 25 m backstroke / 25 m breaststroke /
25 m crawl.

A2 aerobic phase, bpm 65% MHR:

2 x [12 x 50 m] mixed 4 strokes per style. Rest 20 sec. between each.

shot and the other. Rest 2 min. between one set and the other.
6 x 100 m crawl with the float (pull buoy) in between
legspaletteeboccalgioRest 20 sec. between each shot and
the other.

B1 aerobic threshold, bpm 75% MHR:

3 x 300 m complete crawl. Rest 40 sec. between each sprint.

the other.

Cool down:

300 m complete crawl.

Total 3400 m
Program 24

Heating, bpm 50% MFC:

200 m complete crawl.

200 m individual medley at 25 m (25 m butterfly / 25 m backstroke / 25 m breaststroke /
25 m crawl).

A2 aerobic phase, bpm 65% MFC:

5 x 200 m mixed, one sprint 50 m butterfly / 50 m backstroke / 50 m

frog / 50 m crawl) and a sprint 100 m crawl / 100 m frog.
Rest 30 seconds between each sprint.
9 x 100 m legs with a board. Three sprint legs crawl + 3
frog legs kicks + 3 dolphin legs kicks. Rest 20 sec. in between
one shot and the other.

B1 aerobic threshold, bpm 75% MHR:

2 x 50 m crawl with the buoy (pull buoy) in between

[Link] for 20 sec. between one burst and
the other.
2 x 100 m crawl with the float (pull buoy) in between
[Link] 30 sec. between one shot and
the other.
2 x 200 m crawl with the buoy (pull buoy) between the
legspaletteegobblerRest 40 sec. between one sprint and
the other.

Cool down:

300 m backstroke.

Total 3300 m