Kick/pull 100s with fast ones, mid-pool turns, moderate/fast 25s – Masters swim workouts

Total distance: 3,800 m
Estimated time: 1 h 25 min

Focus: Kick/pull 100s alternating easy and fast, drill/build 75s, 50s from mid-pool to work turns, then 25s with fewer moderate ones between the fast ones as the send-off grows.

From a photo of the whiteboard.

Warm-up (400 m, 8 min)

400 SKPS

Main set 1 (1,200 m, 27 min)

12 x 100 @ 1:50, 50 kick/50 pull:

R1 free, R2 best stroke, R3 choice

3 x

1 easy

1 kick fast

1 easy

1 pull fast

Drill set (600 m, 12 min)

8 x 75 @ 1:30, 50 drill/25 swim build

Main set 2 (500 m, 12 min)

10 x 50 @ 1:10 from mid-pool: work the turns

Sprint set (1,000 m, 23 min)

16 x 25 @ 30": 3 moderate, 1 fast

12 x 25 @ 35": 2 moderate, 1 fast

8 x 25 @ 40": 1 moderate, 1 fast

4 x 25 @ 45": fast

Warm-down (100 m, 2 min)

100 easy

From the GHM workouts archive.

Abbreviations in this workout

R1, R2: Round 1, round 2 of a repeated block
SKPS: Swim / kick / pull / swim, in equal parts †