Best-average 50s on dropping send-offs – Masters swim workouts

Total distance: 2,900 m
Estimated time: 1 h 5 min

Focus: Side dolphin kick and flutter kick, then best-average 50s on send-offs that drop from 1:20 to 1:00, with effort/DPS 75s, drill and 25s fast at one end between them.

From a photo of the whiteboard. The board names a stroke for some swimmers' best-average 50s (fly, breast or back). Arrows on the board send swimmers back to the drill 100 and 25s before the last 50s; this page is our reading of them.

Warm-up (1,500 m, 33 min)

300 choice swim

6 rounds:

2 x (25 DK on side + 25 freestyle) @ 55"/1:00

100 flutter kick @ 2:00

Main set (1,300 m, 29 min)

6 x 50 B.A. @ 1:20

4 x 75 @ 1:30 25 + effort / 50 DPS

100 drill choice @ 1:50

4 x 25 @ 30" last 10 m / 1st 10 m

4 x 50 B.A. @ 1:10

100 drill choice @ 1:50

4 x 25 @ 30" last 10 m / 1st 10 m

2 x 50 B.A. @ 1:00

Warm-down (100 m, 3 min)

4 x 25 scull or double-arm backstroke

Workout from coach Matty, February 27, 2018.

Abbreviations in this workout

DK: Dolphin kick
B.A.: Fastest average you can hold across the repeats (B.A. †)
DPS: Distance per stroke