Thursday, February 14, 2013 – Masters swim workouts

Total distance: 3,000–4,500 m
Estimated time: 1 h to 1 h 30 min

Focus: Stroke length and endurance: 50s on stroke count and overkick, then a distance pyramid from 100 to 400 (or 500) and back, building and negative-splitting toward goal times.

Warm-up (600–1,000 m, 11–18 min)

600/800/1000 SKPD

Drill set (600–800 m, 14–19 min)

12 or 16 x 50 Free @ 50/1:00/1:10/1:20/1:30

1) Stroke Count (work on length)

2) Overkick

3) Stroke Count + Over Kick

4) Strong Speed

Main set: distance pyramid (1,600–2,500 m, 32–47 min)

Choice of stroke or freestyle pull, ~30 rest between each as needed - aim for goal times then take rest

100 - build @ 1:10/1:15/1:20/1:25/1:30/1:40/1:50/2:00

200 - negative split @ 2:20/2:30/2:45/3:00/3:15/3:30/4:00

300 - build @ 3:30/3:45/4:00/4:15/4:30/5:00/5:30/6:00

400 - negative split @ 4:40/5:00/5:20/5:40/6:00/6:30/7:00/7:30/8:00

500 (optional) FAST for time @ 6:00/6:30/7:00/7:30/8:00/9:00/1:00

400 (optional) negative split @ 4:40/5:00/5:20/5:40/6:00/6:30/7:00/7:30/8:00

300 - build @ 3:30/3:45/4:00/4:15/4:30/5:00/5:30/6:00

200 - negative split @ 2:20/2:30/2:45/3:00/3:15/3:30/4:00

100 - FAST for time @ 1:10/1:15/1:20/1:25/1:30/1:40/1:50/2:00

Warm-down (200 m, 4 min)

200 ez/pull