Saturday, February 22, 2014 – Masters swim workouts

Total distance: 3,875–4,700 m
Estimated time: 1 h 15 min to 1 h 30 min

Focus: Swim/kick warm-up ladder, then a choice of 200s shifting from freestyle to your main stroke, or rounds of sprint 25s, easy 50s and build 75s.

Warm-up (2,000 m, 44 min)

400 swim, 30s rest + 2 x 50 kick @ 1'15"

300 swim, 30s rest + 4 x 50 kick @ 1'20"

200 swim, 30s rest + 6 x 50 kick @ 1'25"

100 swim, 30s rest + 8 x 50 kick @ 1'25"

Main set (1,575–2,400 m, 27–41 min)

Choose one:

Option #1: 12 x 200 @ 3'15" or 10 x 200 @ 3'30" or 8 x 200 @ 3'45"

1st: 175 free + 25 #1

2nd: 125 free + 75 #1

3rd: 100 free + 100 #1

4th: 25 free + 175 #1

Rounds 1 and 3: free strong; rounds 2 and 4: #1 strong

Option #2: 3 x (1st free/ 2nd #1/ 3rd choice):

2 x 25

1 x 50

1 x 25

1 x 75

2 x 50

1 x 75

1 x 25

1 x 50

2 x 25

25s are sprint, 50s are easy, 75s are build, 20s rest between each component

Warm-down (300 m, 6 min)

300