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.


New Feature: Post your workout results, comments, and questions in the Breaking Muscle forum.


Week 2, Day 2


Swim and Interval or Fartlek Run 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 #2:

  • 300 warm up
  • 8 X 1:00 kick drills
  • 2 X 200 moderate
  • 2 X 100 all-out
  • 2 X 50 all-out
  • 3 X 100 easy
  • 3 X 50 all-out
  • 1 X 100 cool down


Interval or Fartlek run:


Interval training can accomplished via track running, agility drills, shuttle runs, rowing, stair-climbing, elliptical machines, etc.


The goal is to go all-out (hard effort), back off (easy effort), and repeat for the prescribed number of repetitions (bouts).


Intervals option #2:

  • Warm up = 3:00
  • Hard effort = 3:00
  • Easy effort = 1:30
  • Bouts = 7
  • Cool down

(approximately a 35:00 session)


Fartlek runs are composed of varied speeds: jogging, striding, sprinting, and walking. They can be performed on the road, a trail, an indoor track, or an outdoor track.


Fartlek run option #2 (choose one):


Road/Trail – Jog: 30 seonds - Sprint: 10 seconds - Walk: 20 seconds x 25:00/25 repetitions

Indoor Track – Jog 1 lap – Sprint ½ lap – Walk ½ lap x 10 rounds/20 laps

Outdoor Track – Jog ½ lap – Sprint ½ lap – Walk ½ lap x 5 rounds/7.5 laps