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Workouts

Reston Masters Weight Training

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Travel Workouts

Workout Examples
Page 1
      Workout #1

3000 yards

  • 3 x
    • 100 swim
    • 50 kick
    • 100 IM drill
    • 50 kick
    • 100 lung buster
  • 6 x 100 Free (25 sec rest)
  • 6 x 100 Free (15 sec rest)
  • 6 x 100 Free (5 sec rest)
  • Warm down
      Workout #2

3000 yards

  • 200 free
  • 200 IM drill
  • 400 lung buster
  • 2 x 800 IM/free (40 sec rest)
  • 6 x 100 IM (20 sec rest)
  • Warm down
      Workout #3

2400 yards

  • 600 every 3rd 25 kick
  • 200 IM drill
  • 400 kick all out
  • 200 distance per stroke
  • 400 negative split
  • 100 IM drill
  • 4 x 25 (1/2 easy, 1/2 hard)
  • 2 x 4 x50 (20 sec rest between 50s; 1 minute after set of 4)
  • Warm down
      Workout #4

2400 yards

  • 200 free
  • 200 IM drill
  • 8 x 100 free (15 sec rest)
  • 8 x 50 breaststroke pull with dolphin kick
  • 2 x 100 back 6 kick switch
  • 400 choice/free
  • 4 x 50 (25 hard, 25 easy)
  • Warm down
      Workout #5

3000 yards

  • 300 every 3rd 25 kick
  • 200 IM drill
  • 3 x
    • 200
    • 2 x 100
    • 2 x 50
    • 200 IM drill
  • 4 x 100 IM
  • Warm down
      Workout #6

3000 yards

  • 300 swim
  • 200 IM drill
  • 400 D/K
  • 5 x 300 (15 sec rest)
  • 200 distance per stroke
  • 8 x 50 (30 sec rest)
  • Warm down
      Workout #7

2300 yards

  • 400 mixer
  • 200 lung buster
  • 12 x 50 kick
  • 300 distance per stroke
  • 400 negative split
  • 16 x 25 (1/2 hard, 1/2 easy)
  • Warm down
      Workout #8

2600 yards

  • 3x
    • 100 free
    • 50 kick
    • 100 IM drill
    • 50 kick
  • 400 lung buster
  • 5 x 200 (50 one-arm fly, 50 free)
  • 6 x 50 (25 hard, 25 easy)
  • Warm down
      Workout #9

3000 yards

  • 600 every 3rd 25 kick
  • 400 lung buster
  • 200 IM drill
  • 3 x
    • 3 x 100 IM (20 sec rest)
    • 200 free (20 sec rest)
  • 6 x 50 (1/4 hard, 1/4 easy, 1/2 build up)
  • Warm down
      Workout #10

3200 yards

  • 400 free
  • 200 IM drill
  • 400 lung buster
  • 200 IM drill
  • 400 K/D
  • 8 x 50 stroke and time (30 sec rest)
  • 6 x 200 (30 sec rest)
  • Warm down
      Workout #11

2800 yards

  • 400 mixer
  • 800 (50 kick, 50 drill)
  • 800 pull (breathe every 5th)
  • 200 negative split
  • 4 x
    • 4 x 25 (25 hard, 25 easy)
    • 50 all out
  • Warm down

 

      Workout #12

2700 yards

  • 600 every 3rd 25 kick
  • 200 lung buster
  • 200 IM drill
  • 400 negative split
  • 8 x 50 (25 build up, 25 hard)
  • 3 x
    • 100 (75 easy, 25 hard, 40 sec rest)
    • 100 (50 easy, 50 hard, 40 sec rest)
    • 100 (25 easy, 75 hard, 40 sec rest)
  • Warm down
      Workout #13

3000 yards

  • 3 x
    • 100 swim
    • 100 kick
    • 100 lung buster
    • 100 IM drill
  • 6 x 50 descending strokes
  • 400 with low stroke count
  • 300 with low stroke count
  • 200 with low stroke count
  • 6 x 100 IM (30 sec rest)
  • Warm down
      Workout #14

3400 yards

  • 600 every 3rd 25 kick
  • 200 IM drill
  • 4 x 50 back scull/free scull
  • 4 x 50 (distance per stroke/build up)
  • 800 breathe every 5th (20 sec rest)
  • 600 breathe every 5th (20 sec rest)
  • 400 breathe every 5th (20 sec rest)
  • 8 x 25 (25 hard, 25 easy)
  • Warm down
      Workout #15

3000 yards

  • 400 mixer
  • 400 lung buster
  • 800 kick/swim
  • 400 negative split
  • 20 x 50 desc by 4
  • Warm down

2017 Jim McDonnell Lake Swim

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Practice Calendar

Practice Hours 

  • Sunday: 7:00-8:00 pm
  • Tuesday/Thursday: 8:00-9:30 pm
  • Saturday: 6:50-8:50 am

Practice Location:



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