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My Weekly Masters Swim Digest

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Here is your weekly Masters Swim Digest for the week of November 2–8, 2026:

Urgent Meet Deadlines & Event Updates

Source: Last chance to enter Shark Tank and Swim Rise meets

Weekly Workout Tracks & Schedules

U.S. Masters Swimming published three new training tracks this morning:

1. Basic & Distance Training Track

Source: USMS Workout Library – Basic Training Weekly Workouts

  • Mon, Nov 2 – MG Stroke and Drill: 3,000 yd (~57 min) | Choice drill sets, kick ladders, and butterfly repeats (4×50, 8×25 fly).
  • Tue, Nov 3 – MG Distance and Pace: 4,100 yd (~1 hr 11 min) | Aerobic ladder (2×400, 2×300, 2×200, 2×150 free) paired with 3 rounds of 3×100 freestyle.
  • Wed, Nov 4 – MG 50s: 3,550 yd (~1 hr 06 min) | Turn and speed endurance featuring 9 sets of 3×50 free repeats plus kick/pull blocks.
  • Thu, Nov 5 – MG 200 and 100s: 3,500 yd (~1 hr 03 min) | Sustained pace intervals (6×200 free, 6×100 free, 10×50 free).
  • Fri, Nov 6 – MG Stroke: 3,500 yd (~1 hr 05 min) | Specialty stroke work, 8×50 kick, 4×150 pull, and alternating 200/50 stroke sets.
  • Sun, Nov 8 – MG Mixed Bag: 2,900 yd (~59 min) | Aerobic freestyle volume broken up by ascending/descending stroke combinations (1× to 4×50 choice).

2. Stroke & IM Training Track (“Scull & Spooky” Series)

Source: USMS Workout Library – Stroke and IM Training Weekly Workouts

  • Mon, Nov 2 – Scull and Scares: 3,450 yd (~1 hr 13 min) | 4×100 IM, 4×50 choice, 600 yd freestyle base, and 8×50 stroke repeats.
  • Tue, Nov 3 – Are You Afraid of the Dark?: 3,100 yd (~1 hr 03 min) | 4×100 IM transition sets, 4×200 free aerobic pacing, and 8×50 free.
  • Thu, Nov 5 – Scull and Bones: 2,700 yd (~1 hr 00 min) | Sculling drills, 2×100 IM, 2×200 free, and 100/50 stroke descending repeats.
  • Fri, Nov 6 – Scull a Little, Swim a Lot: 3,400 yd (~1 hr 16 min) | High-volume continuous rounds pairing 4×100 free with 4×50 choice strokes on zero rest.

3. High-Intensity Training Track

Source: USMS Workout Library – High-Intensity Training Weekly Workouts

  • Mon, Nov 2 – Save the Best for Last: 2,800 yd (~45 min) | Descending aerobic set (2×300, 3×200, 4×100 free) following kick and IM primers.
  • Tue, Nov 3 – Little Bit of Everything: 2,800 yd (~45 min) | 4×200 free intervals and a 500 free hold paired with fast kick 100s.
  • Wed, Nov 4 – Pull to Fast: 3,000 yd (~47 min) | Upper-body pulling power block (4×100, 4×200, 4×100 free).
  • Thu, Nov 5 – Kick + Descend = Good Workout: 2,800 yd (~49 min) | Progressive kick ladder (25 to 100) feeding into 4×100 free and 4×100 IM.
  • Fri, Nov 6 – Mix of a Lot: 2,700 yd (~45 min) | Descending repeats (4×100, 3×100, 2×100, 100 free) separated by 200 kick sets, finishing on a 500 free.

Key Training Themes for the Week

  • Race-Pace Priming vs. Tapering: Swimmers competing this weekend in Jacksonville or Sarasota should prioritize shorter sprint intervals and turn mechanics (such as Wednesday’s MG 50s) while reducing overall yardage on Thursday/Friday.
  • Sculling Drills & Front-End Catch: The Stroke/IM track heavily emphasizes sculling variants to build feel for the water, early vertical forearm catch, and hand pitch across all four competitive strokes.
  • Descending Pull & Leg Conditioning: High-intensity sessions feature targeted pull sets to build upper-body endurance, complemented by ascending kick volume to maintain body line under late-set fatigue.

Schedule Coordination & Cross-Training

  • Tuesday, Nov 3: R30 Class (6:15 AM – 6:45 AM) at Genesis Health Clubs – Spanish Springs.
  • Thursday, Nov 5: R30 Class (6:15 AM – 6:45 AM) at Genesis Health Clubs – Spanish Springs.
  • Action Item for Today: Submit any desired event entries for Jacksonville or Sarasota before registration portals close tonight.

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