The new Masters Swimming season has begun! The main goal this year is to improve my sprinting skills. I will gradually and thoughtfully improve each movement so that I can enjoy the training program. My personal workout routine begins in the depths of winter.

  •   •   •   •   •  

Andrzej Waszkewicz ▸ Masters Swimmer

Age: 43

Height: 195 cm

Weight: 93 kg

Winter workout routine

A winter workout routine should focus on maintaining fitness, boosting circulation, and staying warm, utilizing high-intensity, full-body movements like squats, lunges, pull-ups and push-ups at home, or outdoor sports ground. Incorporate 30-minute sessions 2-3 times a week (strength, cardio, flexibility).

  •   •   •   •   •  

50m Butterfly Training

Sprint training for the 50m Butterfly requires specific sets that build both power and technique for this demanding stroke. Successful butterfly sprinters need workouts that develop explosive starts, efficient breathing patterns, and strong finishes without sacrificing proper form. The most effective butterfly sprint training combines power-focused drills with specialized kick sets and high-intensity, race-pace intervals that simulate competition demands.

  •   •   •   •   •  

50m Freestyle Training

50m Freestyle training focuses on explosive power, high-tempo mechanics, and minimal breathing. Key elements include explosive starts (horizontal jump training), rapid, strong kicks, and 1-3 breaths per lap. Effective workouts involve 8×25m maximum speed sets, resistance training with paddles, and broken 50s.

  •   •   •   •   •  

Andrzej Waszkewicz - Masters Swimming