Welcome to workouts off the beaten path! These workout plans are aerobic-based, focused on technique and swimming with maximum efficiency, include a variety of strokes, sculls, and drills, and will allow you to log yardage in creative ways.
Swimmers can expect the following:
- Aerobic-based, year-round training, 5 practices per week (5 workouts posted each Friday afternoon)
- Attention to technique and swimming with maximum efficiency
- 2500-3000 short course meters or yards per workout, taking about 1 hour to complete (except on “Swim Clinic Thursdays”)
- General weekly plan:
- Mondays – distance freestyle and pacing focus
- Tuesdays – IM focus
- Wednesdays – middle distance freestyle and pacing focus
- Thursdays – swim clinic (various technique and training tips)
- Fridays – sprint-based training focus
My background: I am currently lead 13-14 coach for TEAM Eugene Aquatics, an age-group team based in Eugene, Oregon. I have coached since 1984 and competed in masters swimming on and off since 1988. For more background information see coaching philosophy.
In 1980, I was a rising star in Canadian swimming; I was one of the top backstrokers in Canada. And, then, the boycott. Much later, in 2002, I completed my PhD in counseling and the topic of my dissertation was the 1980 Olympic boycott. I’m including the paper (see d_dissertation-1 below to download) which highlights the stories of 3 Canadian women swimmers and their experience of the boycott; read it (at least the first 105 pages–that’s the “meat” of the study), pass it on if you like. I would appreciate your comments.
My workouts are titled, “off the beaten path” because they are designed to minimize boredom and maximize interest and focus. As a former elite-level swimmer in the late 1970’s I swam plenty of meters and have no wish to re-live those hours (11-13 practices per week, often 5-6000 meters per practice).
Here are 4 helpful documents for understanding my workout plans:
All the best for another great year in the pool! I look forward to offering you innovative ways to keep you in the water.
Workouts off the beaten path 
Thank you so much for these amazing workouts and for the time and dedication you have put into this! These workouts are a lot of fun and they make me want to jump in the pool all the time 🙂
Thank-you for your encouragement!!
When seraching through google I came around your site the search querry was “best individual medley workouts” I think this says it all. I am trying to give my best performance before I leave this world with a descent come back, already participated in 5k swim event and hoping to participate in 10k. I hope to practice your workout and hope to match your workout expectations.
Welcome!
I have been using your sets for a few weeks now both alone and with a small group of masters swimmers. The sets are great motivation. They make swimming alone much more tolerable! My goal to to complete the 3000m set in an hour by January. Thanks for posting!
Thanks for the feedback and good luck with your goal of 3000 meters! Coach
I swim with Renee and we’re all so happy she introduced us to your website. We love the workouts! They’re interesting and fun and have made going to the pool so much more enjoyable. Her email title to us when she found your website was “I have hit the motherload for workouts!” Thanks for posting!
Thank you for the feedback and the motivation to keep posting!
Thanks for the workouts. Perfect hour long workouts that keep my interest. Also keeps me honest on my stroke and IM work.
I love coming back here to remind myself not to become rigid in my workouts for my squad kids. It’s always refreshing.
Great workouts!! Thank you so much. They are especially useful now that I have to swim alone without our masters group. Thanks.
Glad to hear that, thanks for your feedback (it keeps me motivated)!