Drop-a-stroke 75s and free 75s on 1:15 – Masters swim workouts

Total distance: 2,900 m
Estimated time: 55 min

Focus: Swim, back/free, pull and fin kick to warm up, then two rounds of 75s dropping a stroke and free 75s, descending 25s, breathing pull and fin kick/swim.

Warm-up (900 m, 17 min)

200 free swim @ 3:30

100 swim, 50 back + 50 free

4 x 100 pull @ 1:45

200 kick with fins @ 3:00

Main set (1,900 m, 37 min)

2 rounds:

4 x 75 drop a stroke @ 1:25

4 x 75 free swim @ 1:15

100 easy swim @ 3:00

8 x 25 free swim, desc 1-3, 4-6, hold 7 and 8 @ 30"

200 pull, breathing 3-5 by 25 @ 3:30

200 with fins, 25 kick + 25 swim @ 3:30

Warm-down (100 m, 3 min)

100 @ 3:00

Workout from coach Dylan. From the GHM workouts archive.

Abbreviations in this workout

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