The ASA Masters Swimming Hub

Join our community and get fit with your friends

The Jane Asher IM technique special

This is a set I watched Jane Asher swim earlier this month. Jane is 83 yrs young and a Masters multiple world record holder. There were 12 other swimmers in the pool all of varying degrees of ability.

Those that couldn’t do everything just missed out a length on some sets and it seemed to work very well for everyone.

You can either push yourself and make it hard or concentrate on all four strokes and make it a technique session.

Warm Up

  • 200m Freestyle
  • 150m Backstroke
  • 150m Free
  • 100m Back

Main Set

  • 100m Individual Medley (one 25m length of each stroke) stretching your strokes as long as you can.
  • 200m Individual Medley (two consecutive 25m lengths of each stroke) swam as 25m of any technique drill then 25m full stroke. Take 10 seconds rest after each stroke (i.e. after every 50m).
  • 300m Individual Medley (three consecutive 25m lengths of each stroke) swam as 25m kick, 25m pull (arms only), and then 25m full stroke. Take 15 seconds rest after each stroke (i.e. after every 75m)
  • 100m Individual Medley fast! Swim one 25m length of each stroke as fast as you can – no breaks! Why not time yourself and see if you can set a PB?

Optional Secondary Set

  • 4x100m taking 30 seconds rest between each 100m. Choose whichever stroke you want but keep the same pace for all the 100s.

Swim Down

  • 4x25m lengths – take them nice and slow and rest for 30 seconds between each 25m.
Top