Workouts

Our workouts are varied - often there is a theme or featured stroke during each week. The difficulty level is set according to each lane's abilities, and varies throughout the swim season as swimmers progress. While generally each lane is expected to follow their pace times, our coaches recognize that individual abilities vary and will work with you if modifications are needed to accommodate, for example, injuries.​​​​​​​

Total distance during a practice ranges generally between 1800 - 3600 metres. Freestyle forms the backbone of the workouts, but other strokes, kicking exercises, and drills are incorporated for variety. Eric's workouts below will give you an idea of a typical practice.

Download Eric's workouts to work out outside of practice times. They are Word docs.

Eric's Top Ten Workouts

VMSC coach Eric Thomson has coached masters swimming across Canada for over two dozen years – a wonderful follow-on to a career in electrical engineering. As swim coach, his approach is to help swimmers develop good technique in the water with power and endurance. He certified as NCCP Level 2 Age Group Swimming Coach and Swim Canada Masters Swimming Coach. As a student, Eric was a medalist in the Canadian university swimming championships. He has held (well, he says borrowed) Ontario and Canadian records in various masters age groups, in butterfly, breaststroke and individual medley.

  • Long course = lane 50m in length
  • Short course = lane 25m in length

Moderate lane

Fast lane