Drill/free/choice 100s, sprint/easy 50s, dives – Masters swim workouts

Total distance: 3,450 m
Estimated time: 1 h 15 min

Focus: Sculling/build 100s by stroke to warm up, then 100s cycling drill, free and a choice within five seconds of your best, sprint/easy 50s, and walkback 25s with dives.

Warm-up (1,300 m, 33 min)

200 choice on 1 min rest

8 x 100 (25 front sculling/ 50 build/ 25 swim)

1. fly 2. Free 3. Breast 4. Choice

12 x 25 on 45

4 rounds: 1. Drill 2. MP 3. Swim

Main set (1,900 m, 39 min)

12 x 100 on 2:00/ 2:15

1. Drill

2. Free

3. Choice (PB+5)

10 x 50 (25 sprint /25 easy) alt. free/choice on 1:00

8 x 25 walkbacks, dives

Warm-down (250 m, 6 min)

100 free

100 back

50 KOB

Workout from coach Kaliah, February 23, 2019.

Abbreviations in this workout

alt.: Alternating, e.g. "alt. kick / swim"
KOB: Kick on back
MP: Warm-up drill: 10 m easy, 5 m underwater kick, 3 fast strokes, then easy to the wall
PB (personal best): Personal best; PB+10 = within 10 seconds of your best time