Descending 100s with 25s on rising send-offs – Masters swim workouts

Total distance: 4,400 m
Estimated time: 1 h 30 min

Focus: Swim/kick 150s descending, then 100s descending in sets of five down to one on faster send-offs, each set followed by eight 25s on send-offs rising from 20 to 40 seconds, and easy/fast 50s.

From a photo of the whiteboard. Slower lanes add 10 or 20 seconds to the 150s' send-off.

Warm-up (400 m, 8 min)

400 swim

Main set 1 (1,200 m, 24 min)

8 x 150 @ 3:00 (+10/20):

4: 50 swim - 100 kick

4: 100 swim - 50 kick

Desc 1-4

Main set 2 (2,500 m, 51 min)

5 x 100 @ 2:00 Desc 1-5

8 x 25 @ 20"

4 x 100 @ 1:50 Desc 1-4

8 x 25 @ 25"

3 x 100 @ 1:40 Desc 1-3

8 x 25 @ 30"

2 x 100 @ 1:30 Desc 1-2

8 x 25 @ 35"

1 x 100 @ 1:20 fast

8 x 25 @ 40"

Sprint set (200 m, 5 min)

4 x 50 @ 1:20:

1 easy

1 fast

Warm-down (100 m, 2 min)

100 easy

From the GHM workouts archive.

Abbreviations in this workout

Desc., Des., Dec: Descend: each repeat faster than the one before (1 to 4)