Navy Masters Workouts

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 6 Jul 2010

	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 10a - Fr 400-100 mix pdf Workout 12 - Fr-ch 400-100 mix pdf Workout 13 - 50 free steps pdf Workout 14a - drill-75 free steps pdf	Workout 11 - free drills pdf Workout 12a - Fr-ch 400-100 mix pdf Workout 13a - 50 free steps 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 27 - relaxed 100s 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 27a - relaxed 100s 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 26b - Multi fr-choice 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 31 - back-free-roll pdf Workout 32a - free-back drills pdf Workout 33b - breast-intro pdf Workout 35 - breast-Mod IM-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
	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 - hard 100 fr-50 ch 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 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 Sets
Workout 80 - 75 free-ch pdf Workout 81 - IM-free pdf Workout 82a - time trials pdf	Workout 80a - 75 free-ch pdf Workout 81a - IM-free pdf	Workout 80b - 75 free-ch-IM turns pdf Workout 82 - time trials 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
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 Workout 105 - 50-100 ch steps pdf