Tuesday, April 9, 2013 – Masters swim workouts

Total distance: about 3,000–4,200 m
Estimated time: 1 h to 1 h 30 min

Focus: Freestyle technique: closed fist, catch-up and thumb-to-thigh drills and single-arm pulls, then a short pyramid of 25 to 100 and back that gets faster on the way down.

Warm-up (about 1,000 m, 20 min)

100 Free/50 Kick/50 Non-Free/100 Pull

Repeat until 5:50

Drill set: freestyle drills (1,000–1,400 m, 20–33 min)

Choose one:

24 x 25 @ 40/45 - groups of 3 of each

OR 16 x 25 @ 55/1:00 - groups of 2 of each

1) Closed Fist - focus on pulling with forearm

2) Catch-Up - focus on finishing pulls and maintaining straight line

3) Swim + thumb to thigh

4) Swim strong

100 freestyle swim smooth

8 or 12 x 50 @ 10-20 rest

1) pull right/breathe right + pull left/breathe right

2) pull right/breath left + pull left/breath left

100 freestyle swim smooth

Main set (800–1,600 m, 17–34 min)

Mini Speed Pyramid - 2-4x through depending on time

25 - ez @ 30/35/40/45 or 10 rest

50 - ez/med @ 55/1:00/1:05/1:10 or 10 rest

75 - ez/med/fast @ 1:20/1:25/1:30/1:35 or 15 rest

100 - ez/med/fast/faster @ 1:45/1:50/1:55/2:00 or 15 rest

75 - med/fast/faster @1:20/1:25/1:30/1:35 or 15 rest

50 - fast/faster @ 55/1:00/1:05/1:10 or 10 rest

25 - faster @ 30/35/40/45 or 10 rest

Warm-down (200 m, 4 min)

200 ez