COACHED MASTERS WORKOUTS are held in all fifty states in the United States and in every province in Canada. You can find out if there is an organized workout program in your area by calling the U.S. Masters Swimming national office (508-886-6631). If there are no programs near you or if the workout schedules do not match your schedule, you will have to work out on your own, or, preferably, with a partner.
This appendix provides a sampling of workouts and stroke drills to help you get the most out of the limited time you have available for getting—and staying—in shape. Most of the workouts have been adapted from those prepared by the coaching staff of the Southern California Aquatics Masters (SCAQ) swim team in Los Angeles. The goal is to optimize your time and efforts in the pool. Each workout is given at three levels:
• Fitness/Lap swimmer
• Intermediate swimmer
• Advanced Masters swimmer
The drills are for everyone. Swimming is unlike running in that technique can be as important as conditioning. This means that if you work diligently on perfecting your stroke technique, you can continue improving your times in your forties, fifties, and even sixties and seventies. Even Olympic champions spend a few minutes every day working on their technique. The drills here will help you improve your skills no matter what your ability level.
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