"Yellow brick road": 100s paired with 50s – Masters swim workouts

Total distance: 3,250 m
Estimated time: 1 h 20 min

Focus: An IM warm-up of drill, pull, kick and swim, then four steps of 100s, each followed by 50s: sprint/easy, free catch drill, back drill and a timed sprint.

The file sets each group of 100s beside a group of 50s; we read it as the 100s, then the 50s.

Warm-up (1,000 m, 27 min)

1000 IM:

400 IM, fly 3/3/3

30 secs rest

300 IM, pull

30 secs rest

200 IM, kick

30 secs rest

100 IM, swim

Main set: Yellow Brick Road (2,000 m, 45 min)

4 x 100 (50 sprint/50 easy) 2 free, 2 ch. on 1:45, 2:00, then 8 x 50 (free/back) on 45, 50

3 x 100 free catch drill on 1:45, then 6 x 50 (25 breast/ 25 free) work turn on 50, 1:00

2 x 100 back drill on 1:45, then 4 x 50 IM on 50, 1:00

1 x 100 ch. sprint timed, then 2 x 50 easy on 1:00

Warm-down (250 m, 6 min)

100 free

100 back

50 KOB

Workout from coach Kaliah, March 4, 2018.

Abbreviations in this workout

IM: Individual medley: fly, back, breast, free
CH: Your choice of stroke
KOB: Kick on back