Sunday, September 15, 2013 – Masters swim workouts

Total distance: about 3,200–4,000 m
Estimated time: 1 h 30 min to 1 h 50 min

Focus: Stroke work: an IM set of kick, drill and descending swims by stroke, butterfly technique, then rounds of back, breast and free with one stroke strong each round.

The file heads this “Sunday, Sept.15/13”.

Warm-up (200 m, 4 min)

200 choice

Pre-set: IM set (1,350 m, 32 min)

2x50 kick. 15" rest ibt

150 drill

4x50 swim desc.1-4

*1st round bk., 2nd br., 3rd fr.

Technique set (about 600 m, 30 min)

30' fl. tech.

Main set (800–1,600 m, 18–36 min)

2x/3x/4x

2x50 bk.

4x25 br.

200 fr.

1st round bk. strong, 2nd round br. strong, 3rd round fr. strong, 4th round all strong

Warm-down (250 m, 6 min)

100 ez.

4x 25 DA BK

50 5 cycle breathing