Tuesday, October 30, 2012 – Masters swim workouts

Total distance: 3,325–4,650 m
Estimated time: 1 h 5 min to 1 h 30 min

Focus: Freestyle technique: 50s focusing on push-offs, stroke count, flip turns and min/max, then kick in short rounds and a pull ladder from 400 down.

Warm-up (800–1,200 m, 16–23 min)

800/1000/1200 SKPD

- as an extra option do each section in IM order

Pre-set (800–1,200 m, 15–23 min)

16 x 50 @ 1:15 or 20 x 50 @ 1:00 or 24 x 50 @ 50 - all Free

1) Focus on push offs - tight streamline, 3-5 dolphin kicks, 3rd stroke breath

2) Focus on stroke count - set count on 1st 25 and try to equal it on 2nd

3) Focus on flipturn - stroke length on approach, no breath in/out, proper push

4) Min/Max effort - try to descend number on each round

Kick set (725–1,250 m, 14–24 min)

Choice kick with a board +/- fins

6 x (2 x 50 + 1 x 75 @ 1:15) OR 5 x @1:30

OR 6 x (3 x 25 @ 45 + 1 x 50 @ 1:15) OR 5 x (3 x 25 @ 50 + 1 x 50 @ 1:20

100-200 ez choice

Main set: pull (900 m, 18 min)

Pull +/1 paddles

400 - Negative split

300 - 3rd 25 back - descend free 50s 1-4

200 - breathing 5/7 by 50s

Warm-down (100 m, 2 min)

100 - ez smooth