Thursday, September 20, 2012 – Masters swim workouts

Total distance: about 4,150–4,850 m
Estimated time: 1 h 20 min to 1 h 40 min

Focus: Long-course speed and pacing: 50s with underwater kick and builds, then 200s swum as negative splits that descend.

Long course. The last two lines (a 50 for time and an easy 300) are printed on their own under September 23, when there was no practice; they appear to belong here.

Warm-up (about 1,000 m, 20 min)

20 minute warm up:

- 100s with 15 sec rest = 50 swim/25 stroke kick/25 strong swim with strong kick

Main set (1,900–2,600 m, 36–52 min)

Choose one:

24 x 50 @ 1:00

1) underwater kick/build, 2) ez, 3) underwater kick/build, 4) negative split

OR 18 x 50 @ 1:20

1) underwater kick/build, 2) ez, 3) negative split

Choose one:

7 x 200 @ 3:30

Odd: negative split + descend 1-4, even: ez + 4th 25 fast finish

OR 5 x 200 @ 5:00

Descend 1-5 + negative split (medium-fast)

Warm-down (1,250 m, 25 min)

3 x 300 pull

50 Free For Time

300 ez kick or pull choice