Encouraging More Adults to Swim
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The coached workouts provided here are a member benefit for paid members of U.S. Masters Swimming.
If you are not a member or your membership is not up-to-date, you can join or renew online.

USMS is proud to provide handpicked coaches who will be writing workouts in seven different specialties and posting them in the USMS Discussion Forums.
Basic Training Workouts

Basic Training Workouts

If you're looking for variety in your daily or weekly workouts, Basic Training is for you! Each workout is different and focuses on one of a range of training sets, including sprinting, long-distance, IM, stroke, and everything in between. These workouts are adaptable to all ability levels. (Coach Elizabeth Miller, Santa Cruz Masters Aquatics)

Triathlon Training Workouts

Triathlon Training Workouts

Calling all triathletes! Regardless of your ability level, these workouts are designed to help you become a stronger and faster swimmer with greater endurance. There are sets to help you navigate the pack and swim smarter in different tri distances, from sprint to Ironman. (Coach Shaunna Payne Gold)

High Intensity Workouts

High Intensity Workouts

Want to swim faster for shorter distances? Becoming a better sprinter means swimming fast in practice. Even if you're not competing, sprint workouts provide an amazing workout-they're the best bang for your buck if you're short on practice time. These fun workouts sometimes integrate dryland exercises. (Coach Trey Taylor, North Carolina Masters Swimming)

Open Water Workouts

Open Water Workouts

If you enjoy open water competition or solo or recreational swims, these pool workouts are for you! You'll build cardiovascular endurance, improve fitness, and develop the ability to swim longer distances at or a little below your anaerobic threshold. Workouts can be adapted for all ability levels. (Coach Mark Stori, Santa Barbara Masters)

Stroke and IM Workouts

Stroke and IM Workouts

IMers are special-and they know that swimming all four strokes gives you the BEST overall body workout. Competitors: Get race-ready in all IM and 100s and 200s of your favorite stroke. Fitness swimmers: these workouts can be easily adapted to create a great workout or an opportunity to stretch out and practice all your strokes. (Coach Dean Hawks, Indy Aquatic Masters)

Limited Mobility

Limited Mobility

Do you need a workout with some wiggle room for temporary or permanent mobility limitations? These workouts will help you maintain fitness and core strength through swimming. Be sure to consult your doctor about swim training after injury or with limited mobility. (Coach Michael McKinlay, D'BST Masters)

High Volume Workouts

High Volume Workouts

Going the distance? Then this one's for you. These workouts are challenging for any level athlete and are designed to get swimmers race ready for middle or long distance, whether a 200 stroke or a 10K (Coach Emily Von Jentzen, Kalispell Masters).

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