Ways to play in and by the water

Pool Swimming

Improve your swimming skills and reach your fitness goals with pool practice times lead by a coach.  Personalized coaching and structured workouts await you in morning, evening and weekend sessions! Come to all, or just a few, it's up to you! With the creation of the new 50 meter pool in fall of 2026, we look forward to short course (25 meter) and long course (50 meter) training options.

SAMPLE swim practice (Fast Friday) 60 min

Warm up

4 x 100 Kick, Pull, Drill, Swim

 

Drill (long stroke – FEEL the water) all 10 sec rest

4 x 25 Tap board (long exit)

Fist 4 x 25                

Paddles 4 x 25 

2 x 25 swim – with intention to feel in water (needle not noodle)

 

Main set on 30 seconds rest

6 x 50’s descend 1-3, 4-6 – maintain the feel as you change gears

 

STREAMLINES 2 x tight (needle – not noodle) streamline off the wall “walk back”  (no kick or stroke – see who goes the furthers in your lane)

 

6 x 50’s descend 1-3, 4-6 – maintain the feel as you change gears

         Work the streamline off the wall

 

Warm down

300 swim choice

 

1,650 km + (double the main set for 2,250km)

SAMPLE swim practice (Wed style) 60 min

Warm up – observe sticky/tight spots – stretch into them

300 Swim, Pull, Swim,  

 

Drills – FREE – 3 rounds of 4 x 25 each 10 rest

Catch up – use a paddle to “relay baton” pass between hands

High hips (dry back)

Tap kickboard (lengthen shoulders)

50 easy – put it all together

 

Main set

2 x 200 aerobic (med intensity)

50 easy

2 x 100 aerobic (med intensity)

50 easy

4 x 50 your 200 race pace

50 easy

 

Warm down

200         (1,800km, double main set for 2,600km)

SAMPLE swim practice (Sunday) 90 min

Warm-up 

200 choice/100 catch-up/100 single arm/100smooth

 

Main set (repeat)  = 2000m 

4x25 with fins FAST choice with 15 sec rest

4x25 IM order fins strong with 15 sec rest

4x25 fly

4x25 back

4x25 breast

4x25 free

100 IM

100 free

200 pull smooth 

 

200 cool down   (2,700km add a 3rd round for 3,700km)

Learn to be a Competitive swimming Official

Become a support person for young age group swimmers or masters teammates! Many volunteers are needed to run a meet, and are a way to enjoy the competition without being the one leaving the block.

Sample Master's workouts

Open Water Practice Gatherings

Prepare for open water competitions and build endurance with friends in the beautiful surroundings of Vernon. Open water is not formally lead by a coach and winter (pool) swimmers mix and mingle with summer folk, triathletes, and open water enthusiasts.  Join the forum posts to see who is training where and when so you can join in as your schedule allows!

Winter Lake swims and Cold Plunging

Enjoy a cold lake plunge or practice for an ice mile with crazy friends if this feels fun for you!

Open water racing

Is open water racing something you want to participate in, there are peers within the Masters swimming crew you'll want to touch base with! Some swim short distances, others long. some go for speed, others for fun, or to challenge themselves to complete. There is something for everyone. 

Community Events

Connect with like-minded individuals and enjoy fun activities inside and outside of the pool. Build friendships and feel part of something special.

  • Kal lake night swim (fall)
  • 100 x 100 swim challenge (pre New Years)
  • Vernon Masters swim meet (Feb)
  • Masters vs Kokanees relay challenge and potluck (late spring)
  • Open water "length of Kal" challenge (summer)
  • "Across the Lake" race series (1.5km, 4.5km, 10km distances) August
  • Officiate at a meet in the interior (Kamloops, Vernon, Kelowna and Penticton all host regional or provincial meets) throughout the year
  • Open water group swims morning and evenings and weekends... leaving out of Juniper Bay, Kal dock, Hurlburt Park and other locations off Kalamalka and Okanagan Lakes. Sometimes even dawn and desk as the season changes (summer into fall)

Frequently Asked Questions

What are the benefits of joining Vernon Masters Swim Club?
Joining our club means access to personalized coaching, structured workouts, and a supportive community that promotes wellness and positivity.

How can I sign up for pool swimming classes?

Signing up for our indoor swimming classes is easy! Simply visit the Vernon Recreation website and get in touch with their freindly staff to prep your account prior to the annual registration date in September. Many monthly or drop in session passes can also be purchased throughout the year.  Reach out and find out how to get started on your swimming journey with us!

Do you offer open water swimming competitions?

Vernon is happy to welcome "Across the Lake" to our beautiful Kalamalka Lake, which is the only open water (unsanctioned) swim available in Vernon at this time.  Contact Across the Lake for more information on registration and dates.

“Swimming with Vernon masters is having all the fun of being an age group swimmer with none of the pressure or anxiety. All the good with none of the bad.”

Russ Miler & Sean Lipinski

When I joined the Vernon Masters, I didn't realize that I'd missed swimming.
As a kid, I didn't love the high level of competition and expectation, so it never really occurred to me to take it back up again until a coworker suggested I give it a shot. It's not easy getting back into swimming after a bunch of years; in fact it's a pretty substantial hit to the ego, but it feels good once you get into a groove!

I wanted to mention that there are a lot of people in Masters who were never swimmers as kids, they're doing it now because it's so easy on your joints compared to other sports. I think the two biggest elements to share are that no one cares how much or how little you do; whether you compete or not; how slow or fast you are; or how many breaks you take....

And that Masters Swimming in Vernon is more like a warm hug from friends who don't judge; they're just happy you made it out!

Tanya 

I count the Vernon Masters Swim Club as a key factor in staying fit and feeling great. Outstanding coaching, comradery and a supportive environment make it a great place to train. 

Brent Applegath

Contact us

Get in touch with us today to start your swimming journey towards wellness and community.

Location

Vernon Masters Swim Club
Vernon, British Columbia, Canada

About us

Vernon Masters Swim Club is a vibrant and inclusive community dedicated to promoting healthy lifestyles and fostering connections through swimming. With a focus on good energy and good people, we offer a range of services to cater to swimmers of all levels and interests.