Free and back rounds, IM 200s from kick to hard swim – Masters swim workouts

Total distance: 3,300–3,500 m
Estimated time: 1 h 20 min to 1 h 25 min

Focus: IM and kick warm-up, two rounds (free, then back) of drill/kick, descending pull, low stroke count and kick 25s, IM 200s from kick to a hard swim, and underwater-to-swim 50s.

Warm-up (1,150 m, 28 min)

200 choice swim

400 IM: 50 drill, 25 kick, 25 swim

3 x 50 kick, 1 each – FR, BK, FL

4 x 100 alt IM + FR build

Main set 1 (1,000 m, 25 min)

2 rounds (1st round free, 2nd round back):

200: 50 drill, 50 kick (5th delay)

150 pull, desc. by 50

50 swim, min stroke count

4 x 25 kick, 1 easy, 1 HARD, 30"-50"

Main set 2 (800 m, 18 min)

4 x 200 IM @ 15" rest:

Kick

25 kick, 25 drill

25 "444" drill, 25 swim

Swim HARD

Kick set (150–250 m, 3–6 min)

6-10 x 25 alt 25 kick (build legs) / 25 choice swim

Sprint set (200–300 m, 4–6 min)

4 or 6 x 50 alt long underwater to swim / BK @ 1:00 - 1:10

Warm-down (0 m, 1 min)

Choice cool down

From the GHM workouts archive.

Abbreviations in this workout

alt.: Alternating, e.g. "alt. kick / swim"
FR: Freestyle
BK: Backstroke
FL: Butterfly
IM: Individual medley: fly, back, breast, free
Desc., Des., Dec: Descend: each repeat faster than the one before (1 to 4)
444 drill: Not yet explained
5th delay: Not yet explained