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Masters
swimming is an organized, coached program of swimming for adults
over 18 years of age and is open to those who are interested in
swimming for competition, fitness, and health. Swimmers need not
have prior competitive experience, only the desire to have a
challenging fun workout in the water. Swimmers should be able to
swim 4 lengths of the pool without stopping (100 yards)
using freestyle stroke.
Practices will be held at Chaparral High
School, 27215 Nicolas Rd, Temecula, CA, Monday through Friday,
from 6:15 p.m. to 7:45 p.m.
Workouts are held in a 25 yard heated outdoor
pool. Changing rooms & showers are available.
Workouts are structured with:
-about 15 minutes of warm-up
-a drill set to practice specific techniques
-a “main set” consisting of a set of
intervals ranging in distance, but totaling approximately 1800-
2500 yards
-a kicking set and/or a pulling set
-a brief warm down
You don’t have to come to all the practices (though I would
love to see you there!), you don’t have to do the entire
workout and you can rest during the workout. Please do warm
up/stretch & warm down each workout if you are a late arrival
or leave early.
Some Swim Jargon to help if you are new to Masters Swimming:
Length of pool = 25 yards. Thus 100 yards= 4 lengths (length/ lap
interchangeable)
What is written on the workout board: 10x 100 @ 1:30
What the coach will say: ten hundreds on the one thirty
leaving on the zero (or the top)
Means: we will be swimming a set consisting of 100 yards freestyle
repeated 10 times.
We have 1 minute and 30 seconds to complete each 100 yards. The
first 100 yards will start when the pace clock reads 00
Ask if you donʼt understand something!
All workout are run dependent on the pace clock. Get in the habit
of using it! We have 3 available to us; 2 digital clocks, one on
each end of the pool, and a small analog clock. The main purposes
of using the pace clock are:
-To know when to go during the
workout
-To learn to develop pace
-To be able to measure improvement
Lanes organized by speed based on 100 pace
For example:
Repeat 100ʼs @ 1:20 or faster
100ʼs @1:20- 1:40
100ʼs @ 1:45- 2:00
100ʼs @ 2:00 +
If you donʼt know your pace, start in a slower lane & move
up
Lane etiquette: Key to a great workout= Great lane
-Always swim on the right side of the lane = “circle
swim”
-Leave 5 seconds between swimmers; seed fastest to
slowest
-When coming to the wall, move to the left side of the lane,
do turn, push off
straight
-When finishing, move to the left side of the wall so that swimmers
behind can finish at the wall
-When catching a slower swimmer, lightly touch swimmerʼs
toes. At the wall,
slower swimmer should move over so faster swimmer can
pass.
-Know the names of the swimmers in your lane
-Know what the set is before starting it
-Communicate to lane mates if you are going to do something
different, i.e, get out, warm down, sit out
-Count your laps, donʼt rely on others
-Keep track of the interval/pace
- Be aware of whatʼs going on in the lane- are you too
fast, too slow, holding
others up, running over others?
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