Thursday, October 24, 2013 – Masters swim workouts

Total distance: 4,100 m
Estimated time: 1 h 20 min

Focus: Speed and butterfly: 50s on send-offs that drop, fly with each other stroke, pull your least favourite and favourite strokes, then 600s of pull and swim/kick with fins.

Warm-up (1,200 m, 25 min)

400 Mix

4 x 50 @ 1

4 x 50 @ 50

4 x 50 @ 40

8 x 25 Kick @ 40

Main set (800 m, 17 min)

3 x (50 + 150)

FL BK

FL BR

FL FR

200 IM

All at 15R

Pull set (800 m, 16 min)

4 x 100 Pull Least Favourite @ 2

4 x 50 Pull Favourite @ 50

2 x 100 FR @ 1:30

Main set 2 (1,200 m, 23 min)

2 x 600 @ 30R

1) Pull, Build each 300

2) Fins, 100 Swim / 100 Kick

Warm-down (100 m, 2 min)

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