Cycle 9 of the Mature Athlete Workouts is a 24-week fitness program with two foci: weeks 1-12 focus on winning a Master's swimming competition while weeks 13-24 focus on winning a 5k run event.


There are 5 training days and 2 rest days per week, per the training template.




It is important to record your workout data from session to session. The amount of resistance used, number of repetitions achieved, workout completion time, and any other pertinent information should be documented to assure you are progressing.


Be sure to warm up and cool down properly for each training session.


Be sure you are working within your abilities. Injuries are possible and can spoil your entire training plan. Keep joint safety and reasonable training volume in mind.


Week 1, Day 4


Swim and Strength Training Day




All distances in meters.


Technique - depending on your event needs, either freestyle, backstroke, breaststroke, or butterfly.


The rest time between sets and bouts should be enough to allow you to perform the next
bout with effort.


All-out = all you can give
Moderate = 60% effort (challenging, but not exhausting)
Easy = low-effort swim (just get from point A to B)


Swimming option #1:

  • 300 warm up
  • 3 x 100 - alternate all-out, moderate, and easy
  • 2 x 50 - all-out
  • 2 x 200 - moderate
  • 4 x 100 - alternate easy and all-out
  • 1 x 300 all-out
  • 1 x 200 moderate
  • 1 x 100 cool down


Strength training:


Strength training workout #1:


Chest press - 2 sets x 15 repetitions

Leg press - 2 sets x 20 repetitions

Wide grip pulldown - 2 sets x 15 repetitions

Overhead press - 2 sets of 12 repetitions