Plan
Masters 8-Week Base
Aerobic base and technique consistency for masters swimmers.
8 weeksMastersIntermediateEndurance
Plan at a glance
Use this summary to check fit, time expectations, and outcomes.
Duration
8 weeks
Sessions
Flexible
Session length
Varies
Volume range
Flexible
Who it’s for
MastersIntermediateEndurance
Highlights
A progressive plan built around confidence, consistency, and steady aerobic growth.
Introduction
Aerobic base and technique consistency for masters swimmers.
Structure and progression
Phase 1
Weeks 1-2: Aerobic reset
Rebuild steady pacing with short drills and aerobic repeats.
Phase 2
Weeks 3-5: Volume build
Increase weekly distance with controlled rest.
Phase 3
Weeks 6-7: Pace control
Add threshold sets and consistent race-pace 100s.
Phase 4
Week 8: Taper + test
Reduce volume and test a 400-800 time trial.
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