Free Masters swim workout PDF: 2000m balanced session with IM, kick, and pull sets. Print-ready for coaches and swim clubs. Editable in the free builder.
# Masters Swim Workout PDF — 2000m Mixed-Stroke Session
A 2000m balanced Masters-style session with IM variety, a pull-buoy threshold set, and kick work. Perfect for a club practice or a solo structured session. Free PDF, free builder, free to share with lane-mates.
## What's in the PDF
- Warmup with stroke-prep drills
- IM rotation set (fly / back / breast / free)
- Pull-buoy threshold main set for aerobic pressure
- Kick block for lower-body conditioning
- Cooldown with long recovery
## Who this workout is for
Masters swimmers, adult swim team members, club coaches planning lane sets, and fitness swimmers who want stroke variety instead of pure freestyle.
The session is pitched at mid-level Masters pace — easy to scale up or down per lane.
## Training zones used
GA1 for warmup and easy IM, WA for threshold, TU for kick focus, ReKom for cooldown. IM rotation keeps intensity moderate while hitting all four strokes.
## Free vs Premium
Coaches can print and distribute freely. Premium (€9/month, 14-day free trial) adds Garmin FIT export for individual swimmers who want the session on their watch, plus unlimited saved lane variations.
## How to use it
Coaches: print one copy per lane, mark the lane-specific distance adjustments in the margin before practice.
Individual swimmers: run once per week and rotate which stroke you emphasise on the IM set.
## Frequently Asked Questions
**Is it free to share with a swim team?** Yes, free for individuals and coaches.
**Can I adapt per lane?** Yes — open in the free builder, duplicate, edit per lane, re-export.
**What pool length does it assume?** 25m. Builder supports 50m and 25yd conversions.
**Garmin FIT export?** Premium-only.
The PDF prints for everyone.
