IM-order kick, swim and drill, smooth/fast 200s – Masters swim workouts

Total distance: 3,750 m
Estimated time: 1 h 15 min

Focus: A long warm-up with steady and descending 100s and IM-order kick and swim, then IM drill, descending fin kick, IM swims and 200s with a fast middle 100.

Warm-up (2,200 m, 42 min)

5 x 200 SKIPS @ 3:30

4 x 100 swim, hold @ 1:40

4 x 50 kick IMO @ 1:15

4 x 50 IMO swim @ 1:00

4 x 100 swim desc 1-4 @ 1:35

Main set (1,500 m, 31 min)

4 x 50 IMO drill @ 1:10

3 x 100 kick choice with fins, desc 1-3 @ 1:40

2 x 100 swim choice, IM @ 2:00

100 easy @ 2:00

3 x 200 swim: 50 smooth + 100 fast + 50 smooth @ 3:30

4 x 25 scull @ 40"

Warm-down (50 m, 1 min)

50 @ 1:00

Workout from coach Dylan. From the GHM workouts archive.

Abbreviations in this workout

IM: Individual medley: fly, back, breast, free
IMO: Strokes in IM order, one per length or repeat
Desc., Des., Dec: Descend: each repeat faster than the one before (1 to 4)
SKIPS: Not yet explained