Thursday, November 22, 2012 – Masters swim workouts

Total distance: 3,700–4,600 m
Estimated time: 1 h 20 min to 1 h 40 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 (or a 1500 straight).

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 (or 1500 continuous)

1) ez

(2) medium)

3) Fast

4) medium

5) ez

Peter’s 1500 Continuous

500 = 6:49.7

7:50 = 10:17

1000 = 7:01.1, 13:51.0,

1500 = 7:00.69, 20:51.7, Last 100 = 1:23

Warm-down (100 m, 2 min)

100 easy (added: the original has no warm-down)