Negative-split 100s, IM 100s with sprint/drill 50s – Masters swim workouts

Total distance: 3,700 m
Estimated time: 1 h 20 min

Focus: Pull, sprint/easy 50s and drill/MP/swim 25s to warm up, negative-split 100s free and choice, then four rounds of an IM 100 and sprint/drill 50s in IM order, and a choice pull.

Warm-up (1,200 m, 29 min)

300 (free/back/choice) on 1:00 rest

4 x 75 pull (alt. free/back) on 2:00

6 x 50 (25 sprint/25 easy) 3 free/3 choice on 1:00

12 x 25 on 45 as 4 x

1. Drill

2. MP

3. Swim

Main set (2,200 m, 46 min)

8 x 100 negative split (slower/ faster last 50) on 1:45, 2:00, or 30 secs rest; 4 free/ 4 choice

4 rounds:

100 IM on 2:00, 2:15, or 30 secs rest

4 x 50 (25 sprint/25 drill) on 1:00 (IM order)

2 x 100 pull choice on 2:45, 3:00, 30 secs rest

Warm-down (300 m, 7 min)

100 free

100 back

100 KOB

Workout from coach Kaliah, February 24, 2018.

Abbreviations in this workout

alt.: Alternating, e.g. "alt. kick / swim"
IM: Individual medley: fly, back, breast, free
KOB: Kick on back
MP: Warm-up drill: 10 m easy, 5 m underwater kick, 3 fast strokes, then easy to the wall