Tuesday, October 23, 2012 – Masters swim workouts

Total distance: about 2,350–3,300 m
Estimated time: 55 min to 1 h 5 min

Focus: Kick and turns: free swims with a growing kick, then 100s or flip-turn work, 50s from the middle of the pool for two turns each, and a 50 for time.

Warm-up (550–750 m, 13–18 min)

75/100/125 Free swim + 25 kick - flutter

75/100/125 Free swim + 50 kick - flutter/whip

75/100/125 Free swim + 75 kick - flutter/whip/back

75/100/125 Free swim + 100 kick - flutter/whip/back/dolphin

- focus on turns in free swim & continuous kick pattern

Main set (about 1,450–2,200 m, 34–42 min)

Choose one:

10 x 100 @ 1:40/1:50/2:00

1) 75 free/25 non-free strong OR free fast

2) negative split

OR Flip Turn Work

- Expectations (no breath in, fast flip, dolphin kick out, no breath until 3rd stk)

- Free in Back Out

- Free in Free Out

- Back in Back Out

18 x 50 free @ 1:10 (or 15 @ 1:20 if needed)

- starting from the middle = two turn 50s

- desc 1-3 & focus on turns & meeting expectations

300 choice of stroke

- 75 ez

- 75 with 1st 25 strong

- 75 with 1st 50 strong

- 75 strong build to fast finish

Sprint set (50 m, 1 min)

50 choice fast for time - recorded

Warm-down (300 m, 6 min)

300 pull 50 breathing 5, 25 backstroke