Thursday, March 17, 2016 – Masters swim workouts

Total distance: 4,000 m
Estimated time: 1 h 20 min

Focus: Shark-drill pull, rounds of a fast 100 and an easy 50 (pull, then swim), IM with Tarzan and choice drills, and underwater kick and sprints with fins.

Coach: Chris

Warm-up (1,100 m, 22 min)

2x(200 swim/50 kick)

600 pull

100 swim/50 Shark Drill

Main set (2,800 m, 54 min)

100 pull FAST @ 1:15

50 pull easy @ 1

100 swim FAST @ 1:15

50 swim easy @ 1

300

100 IM/50 Tarzan drill

8x50 w/fins @ 1

Odds: 25 underwater kick/25 swim

evens: 25 SPRINT/25 easy

300

100 IM/50 choice drill

Warm-down (100 m, 2 min)

100 easy swim