Thursday, January 9, 2014 – Masters swim workouts

Total distance: 4,650 m
Estimated time: 1 h 35 min

Focus: Speed with recovery: 75s and 50s with fast parts, rounds of a fast swim 50, a fast kick 50 and an easy pull 250, then descending pull and swim 100s.

Warm-up (800 m, 15 min)

4 x 200 @ 20R

1) Swim

2) Pull

Pre-set (1,100 m, 24 min)

8 x 75 @ 1:15/1:25/1:35

25 Non-FR

25 FR

25 FAST

9 x 50 @ 1/1:10/1:20

1) FAST

2) Kick

3) Drill

1 x 50 FLY @ 45/55/1:05

Main set (2,550 m, 52 min)

5 x

50 Swim @ 45/55/1:05

FAST

50 Kick @ 1/1:10/1:20

FAST

250 Pull @ 30R

Easy

4 x 100 @ 1:20/1:30/1:40

Pull → Descend 1-4

4 x 100 @ 1:20/1:30/1:40

Swim → Descend 1-4

Warm-down (200 m, 4 min)

200 Choice