Whistle kick, easy 50s with sprint 25s – Masters swim workouts

Total distance: about 3,200 m
Estimated time: 1 h 15 min

Focus: A stroke ladder to warm up, ten minutes of whistle kick, eight rounds of an easy 50 and a sprint 25, arms-and-legs sprint 25s, drill 100s and a kick tug-of-war.

Warm-up (1,000 m, 24 min)

2 rounds:

200 free on 4:30

150 back on 3:30

100 breast on 2:45

50 butterfly (25 stroke/25 drill) on 1:00

Main set (about 1,900 m, 46 min)

10 minutes of whistle kick (fast/slow)

4 x 50 pull (free/back) on 1:05

8 rounds:

50 easy on 1:00

25 sprint on 30 secs

12 x 25 (12.5 arms sprint/12.5 legs sprint) on 45, 50

4 x 100 (50 drill/50 easy) choice on 2:30

Tug O'War (board in the middle, kick against it)

Warm-down (300 m, 7 min)

100 free

100 pull

100 KOB

Workout from coach Kaliah, February 25, 2018.

Abbreviations in this workout

KOB: Kick on back