NavyMasters Workouts

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Note 1.  The numbered workouts (no 'a' or 'b') are for Lanes 1&2 - faster swimmers that can handle 1:30/100m pace.  The workouts with the 'a' and 'b' are for Lanes 3&4 - swimmers slower than a 1:30/100m pace.

Note 2.  Due to restrictions imposed on the DWAN (DND unclass network), it is not possible to download a MS Word .doc from the Internet.  All the workouts have been converted to .pdf, and there are no restrictions on downloading .pdf documents.

Last updated 24 September 2017

Group 1 Workouts - Free Short

Workout 10 - Fr 400-100 mix  pdf

Workout 11a - free drills  pdf

Workout 12b - turn drills  pdf

Workout 14 - drill-75 free steps  pdf

Workout 16 and 16a - free/IM/strokes  pdf

Workout 18 - Pre WMG Fr/IM 100s  pdf

Workout 10a - Fr 400-100 mix  pdf

Workout 12 - Fr-IM 400-100 mix  pdf

Workout 13 - 50 free steps  pdf

Workout 14a - drill-75 free steps  pdf
Workout 17 - Keith's hard 100s  pdf

Workout 18a - Pre WMG Fr/IM 100s  pdf

Workout 11 - free drills  pdf

Workout 12a - Fr-IM 400-100 mix  pdf

Workout 13a - 50 free steps  pdf

Workout 15 and 15a - 50-200 free  pdf
Workout 17a - Keith's hard 100s  pdf

Workout 19 -Dan's 300 Pull  pdf

Workout 19a - Dan's 300 Pull  pdf

Group 2 Workouts - Free Long

Workout 20 - Multi free  pdf

Workout 21 - free & kick  pdf

Workout 22a - Multi fr-kick    pdf

Workout 24 - free build  pdf

Workout 25a - free & kick easy  pdf

Workout 26b - Multi fr-choice  pdf

Workout 28 - Multi fr  pdf

    Workout 20a - Multi free   pdf

Workout 21a - free & kick   pdf

   Workout 23 - Multi fr-choice  pdf

Workout 24a - free build    pdf

Workout 26 - Multi fr-choice  pdf

Workout 27 - relaxed 100s   pdf

Workout 28a - Multi fr  pdf

Workout 20b - Multi fr-kick  pdf

Workout 22 - Multi fr-kick  pdf

     Workout 23a - Multi fr-choice  pdf

Workout 25 - free & kick easy  pdf

 Workout 26a - Multi fr-drills  pdf

Workout 27a - relaxed 100s   pdf
Workout 29 - 800 Time Trial and Free  pdf
Workout 29a - 800 Time Trial and Free  pdf

Group 3 Workouts - Fly, Back and Fly

Workout 30 fly-fins pdf

Workout 31a - back-free-roll pdf

Workout 33 - breast-IM Steps pdf  

Workout 34 - breast-IM pdf

Workout 35a - breast-Mod IM-free pdf

Workout 30a fly-fins pdf

Workout 32 - free-back drills pdf

Workout 33a - breast-IM Steps pdf

Workout 34a - breast-IM pdf

Workout 36 - breast-back-free pdf

Workout 31 - back-free-roll pdf

Workout 32a - free-back drills pdf

   Workout 33b - breast-intro   pdf

Workout 35 - breast-Mod IM-free pdf

Workout 36a - breast-back-free pdf

Group 4 Workouts - Individual Medley

Workout 40 - IM steps  pdf

Workout 41a - IM-Fr  pdf

Workout 43 - IM circuit  pdf

Workout 40a - IM-turns  pdf

Workout 42 - IM-kick circuit  pdf

Workout 43a - IM circuit  pdf

Workout 41 - IM-Fr pdf

Workout 42a - IM-kick circuit pdf
Workout 44 - IM-Fr  pdf
Workout 44a - IM-Fr pdf

Group 5 Workouts - Pre Meet 

 Workout 50 pre-meet steps pdf

Workout 51a - 75s ch-free-IM pdf

Workout 53 - free turns-dives pdf

Workout 54a - sprint with turns pdf

Workout 55b - 200-50-kick pdf

Workout 57 - 50 hard-100 med pdf

Workout 58a - flag-wall-flag pdf

Workout 50a pre-meet steps  pdf

Workout 52 - IM turns-dives  pdf

Workout 53a - free turns-dives pdf

Workout 55 - 200-50-kick pdf

Workout 56 - sprint 50-25-relay pdf

Workout 57a - 50 hard-100 med pdf

Workout 51 - 75s ch-free-IM pdf

Workout 52a - IM turns-dives pdf

Workout 54 - sprint with turns pdf

Workout 55a - 200-50-kick pdf

Workout 56a - sprint 50-25-relay pdf

Workout 58 - flag-wall-flag pdf

Group 6 Workouts - Sprints

Workout 60 - 75s free-kick pdf

Workout 61a - IM-fr-ch pdf

Workout 63 - sprint 50-25 pdf

Workout 65 - 200-50 choice pdf

Workout 66a - 75s drill-free-ch  pdf

Workout 68 -100 fr-50 Bk-Br pdf

Workout 60a - 75s free-kick  pdf

Workout 62 tune-up steps  pdf

Workout 64 - 75-100 descend ch pdf

Workout 65a - 200-50 choice pdf

Workout 67 - 75-300 drill-free-ch pdf
Workout 68a - 100 fr-50Bk-Br pdf

Workout 61 - IM-fr-ch pdf

Workout 62a tune-up steps pdf

Workout 64a - 75-100 descend ch pdf

Workout 66 - 75s drill-free-ch pdf

Workout 67a - 75-300 drill-free-ch pdf

Group 7  Workouts - Fin Sets

Workout 70 fly-fins  pdf

Workout 71a - back-free-roll pdf

Workout 70a fly-fins   pdf

Workout 71 - back-free-roll pdf

Group 8 Workouts - Choice/Misc/Dan's Sets

Workout 80 - 75 free-ch pdf

Workout 81 - IM-free pdf

Workout 82a - time trials pdf

Workout 85 - David Dallin's 1-hr pdf

Workout 87 - Dan's 400 Pull pdf

Workout 87a - Dan's 400 Pull pdf

Workout 8 - Dan's 100 Pull pdf

Workout 8a - Dan's 100 Pull pdf

Workout 80a - 75 free-ch pdf

Workout 81a - IM-free pdf
Workout 83 - 400/100 Free pdf

Workout 85a - David Dallin's 1-hr pdf

Workout 88 - Dan's 200 Pull pdf

Workout 88a - Dan's 200 Pull pdf

Workout 9 - Dan's 50Fr @1500 pace pdf

Workout 9a - Dan's 50Fr @1500 pace pdf

Workout 80b - 75 free-ch-IM turns pdf

Workout 82 - time trials pdf

Workout 83a - 400/100 Free pdf

Workout 86 - Dan's 150s pdf

Workout 86a - Dan's 150s pdf

Workout 89 - Dan's 300 Pull pdf

Workout 89a - Dan's 300 Pull pdf

Group 9 Workouts - Lifesaving

Workout 90 - lifesaving basic  pdf

Workout 91 - lifesaving relays  pdf

Workout 92 - lifesaving drills (LC) pdf

 Group 10 Workouts - Long Course
or Short Course

Workout 100-100-50s fr-ch-IM pdf

Workout 103 - ch-free drills pdf

Workout 101- IM50s-free-IM pdf

Workout 104 - 50-100 free-ch steps pdf

Workout 102- long free pdf

Steps Workout 105 pdf   Workout 105a pdf