Thursday, June 6, 2013 – Masters swim workouts

Total distance: 4,000–4,900 m
Estimated time: 1 h 30 min to 1 h 50 min

Focus: Aerobic work with the legs: 100s with overkick and stroke kick building to min/max, then pull 300s from easy to fast and back, and strong/easy 50s.

Warm-up (1,200–1,500 m, 25–31 min)

1200 Swim/Kick/Pull/Drill (+ 300 swim)

Main set (1,200–1,500 m, 30–37 min)

12 or 15 x 100

1) ez + over kick

2) medium + stroke kick

3) strong ⇒ min/max

Lane 2 = 1:40

Lane 3 = 1:50

Lane 1 = 2:10

Pull set (1,200–1,500 m, 24–30 min)

4 or 5 x 300 pull

1) ez

(2) medium)

3) Fast

4) medium

5) ez

Warm-down (400 m, 9 min)

8 x 50 Choice @ 1:00 or 15 rest

alt 1 strong, 1 ez