Pre-race warm-up – Masters swim workouts

Total distance: 2,600 m
Estimated time: 55 min

Focus: A warm-up for race day, posted for the World Championships: an easy mix and kick, drill/build/DPS/fast 50s, breakout and finish 25s, 100s at race pace with lots of rest, and broken 100s practising the start, the turn and the finish.

Add 25s or 100s depending on your race distance. Goal pace for the race-pace 100s: your 200 time divided by 2, plus 1 to 3 seconds.

Warm-up (1,400 m, 30 min)

600 mix

200 kick

12 x 50 on 1:00/1:10/1:20

1) drill

2) build

3) easy DPS

4) 25 fast/25 easy

Sprint set (200 m, 5 min)

8 x 25 on 40

15 m breakout, 25 m fast with a focus on the finish

Race-pace set (1,000 m, 20 min)

4 x 100 at race pace with lots of rest

goal pace = 200 time / 2 + 1-3 seconds

6 x 100 broken

15 m dive breakout

easy to 10 m from the wall, then a fast 20 m turn

easy to 15 m from the starting wall, then a fast 15 m finish

Workout from Golden Hawk Masters, July 31, 2014.