Pull/kick/swim rounds, hypoxic free and backstroke underwater kicks – Masters swim workouts

Total distance: 4,200 m
Estimated time: 1 h 25 min

Focus: Three rounds of a pull 200, kick 50s on changing send-offs and descending swim 50s, then four rounds of free with no breathing from the flags and backstroke with set numbers of underwater kicks.

From a photo of the whiteboard. Our reading of "8-6-6-6": the number of underwater kicks off each wall.

Warm-up (400 m, 8 min)

400 mix

Main set 1 (1,800 m, 38 min)

3 rounds:

200 pull @ 3:15

4 x 50 kick @ 1:10 - 1:00 - 1:05 - 55"

4 x 50 swim @ 50" Desc 1-4

Main set 2 (2,000 m, 40 min)

4 rounds:

100 freestyle, no breathing flags to wall @ 1:40

3 x 50 freestyle Desc 1-3, flags to wall @ 1:00

100 backstroke 8-6-6-6 underwater @ 1:40 (10-8-8-8 AE)

3 x 50 backstroke golf 8-6 underwater @ 1:00 (10-8 AE)

Workout from coach Matty, March 8, 2018.

Abbreviations in this workout

Desc., Des., Dec: Descend: each repeat faster than the one before (1 to 4)
AE: Not yet explained