Descending stroke count, 200 race-pace 25s and 75s – Masters swim workouts

Total distance: 3,200 m
Estimated time: 1 h 10 min

Focus: Pull and fin kick to warm up, free 100s dropping from 21 to 18 strokes a length and back 100s from 20 to 18, then two rounds of all-out 25s and 25s and a 75 at 200 race pace.

Warm-up (1,200 m, 23 min)

200 free swim @ 3:30

200 swim, 50 back + 50 free @ 3:30

4 x 100 pull, focus on catch @ 1:40

4 x 100 kick with fins @ 1:45

Main set 1 (900 m, 17 min)

5 x 100 free swim, descending stroke count @ 1:40:

1st: swim

2nd: 21 strokes per 25

3rd: 20 strokes per 25

4th: 19 strokes per 25

5th: 18 strokes per 25

3 x 100 back swim, descending stroke count 20, 19, 18 @ 1:50

100 scull-drill-drill-swim @ 2:00

Main set 2 (1,000 m, 25 min)

2 rounds:

2 x 25 all out @ 40"

50 easy @ 1:00

3 x 25 swim @ 200 RP @ 30"

50 easy @ 1:00

75 swim @ 200 RP @ 1:15

100 easy-scull-drill-swim @ 2:00

200 pull, breathing 3-5 @ 3:30

Warm-down (100 m, 2 min)

100 @ 2:00

Workout from coach Dylan, February 18, 2022.

Abbreviations in this workout

RP: Race pace for that race. For 50s at 200 RP, take your goal 200 time and divide by 4 (2:40 → 40″ per 50)