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by Bob Jennings

August 20, 2015

Camaraderie-Boosting Swim Workout

Bring your whole team together with 25s, 50s, and relays

Many Masters swimmers swim with the same lanemates at every workout. They find their group and their lane mojo, and that’s it, day after day. This works well for a lot of swimmers who crave routine in their workouts.

But there’s benefit to mixing up the lane lineup sometimes. This fun workout is a great way to break up monotony and have swimmers interact with teammates they don’t normally swim with. It’s a fantastic way for new swimmers to learn your team’s drills and get to know their teammates.

During this workout, swimmers are encouraged talk to each other, ask questions, and help each other out. Fins are OK to use for any swimmer who needs them—this workout is more about camaraderie and shaking things up a bit rather than about specific technique.

Start with a 500 free warm-up. Then mix swimmers of different abilities, experiences, and lengths of time on the team into your available lanes. Swimmers in lanes 1 and 2 will work together as a team. The same goes for lanes 3 and 4, 5 and 6, 7 and 8, and so on.

Main Set

  • 4 x 50 flutter kick
  • 4 x 50 freestyle pull
  • 4 x 25 free swim with closed fists
  • 4 x 25 breast, hold each stroke for a 5-count glide
  • 4 flip turns for each person (start from just beyond the flags)
  • 2 x 50 dolphin kick (first is face down, second is on back)
  • 4 x 50 free (these should be FAST!)
  • 4 x 25 back
  • 2 x 25 free, right arm only (left arm at side) and breathe to the left
  • 2 x 25 free, left arm only (right arm at side) and breathe to the right
  • 4 starts from the blocks for each person
  • 4 x 25 breast, hold each stroke for a 4-count glide
  • 4 x 25 fly
  • 2 x 50, flutter kick on your back
  • 4 x 50 free, (these should be FAST!)
  • 4 x 25 breast, hold each stroke for a 3-count glide
  • 4 turns for each person (choice of fly to fly, back to back, or breast to breast)
  • 4 x 25 breaststroke kick
  • 4 x 25 dolphin kick on their side
  • 4 x 25 back
  • 4 x 50 free (these should be FAST!)
  • 200 medley relay (break it up any way you want. Be creative!)
  • 300 free relay (break it up any way you want. Be creative!)

Additional Guidelines

Instruct swimmers to:

  • Take 20 seconds rest on the 25s (or to leave after the last swimmer comes in for the 2-lane group)
  • Take 30 seconds rest on the 50s (or leave after the last swimmer comes in for that 2-lane group)
  • Talk, laugh, and ask questions of teammates during the workout!

Feel free to adjust the workout to meet your own team’s need. With the 500 warm-up and the sets leading up to the relay you have a 2600-yard workout.