Fly stroke-count 200, PB+5 50s, timed sprint 100s – Masters swim workouts

Total distance: 3,400 m
Estimated time: 1 h 10 min

Focus: A fly 200 adding a stroke each length, 50s within five seconds of your best, IM 100s, dolphin-kick/build 100s, and timed free sprint 100s, with turns and dives.

Warm-up (950 m, 20 min)

200 free/back on 1:00 rest

6 x 50 pull free/back on 1:00

6 x 75 (25 KOB/ 50 build free) on 1:30

Main set (2,200 m, 46 min)

200, 8 fly (every 25 add another stroke) on 4:30, 4:45, 1:00 rest

8 x 50 (alt. PB + 5 seconds/ easy) on 50, 1:00, 30 secs rest

4 x 100 IM on 1:45, 2:00

6 x 100 (25 dolphin kick/ 75 build choice) on 1:45, 2:00

4 rounds:

100 sprint free, timed

50 easy on 1:00

Turns and Dives??

Warm-down (250 m, 6 min)

100 free

100 back

50 KOB

Workout from coach Kaliah, March 3, 2018.

Abbreviations in this workout

alt.: Alternating, e.g. "alt. kick / swim"
IM: Individual medley: fly, back, breast, free
KOB: Kick on back
PB (personal best): Personal best; PB+10 = within 10 seconds of your best time