Sunday, February 01, 2009

Saturday's Swim Workout

Here's my workout for the Master's yesterday. It left me quite sore in the lats and shoulders after that last pull set.

Warmup:

2 x {Swim Free: 200, Drills IM order: 100}

2 x {100 Kick IM no board, Swim 100 Free}

4 x 50 Build Speed


Main Set:
Adjust intervals as needed. After the 200, your interval should be 5 seconds faster per 50 yards than your interval to start with.

4x50 on :50
3x100 on 1:40
2x150 on 2:30
1x200 on 3:15
2x150 on 2:15
3x100 on 1:30
4x50 on :45
3x50 Hard on 1:00

50 EZ

Pull Set
Pull 5 x 125 : Rotate 25 Hard
25 EZ

Cool Down
3 x 50 Progressively slower

Total: 4050 yards

1 comment:

Kendallprojects (Jason) said...

I do this exact workout ALL the time. As the training season progresses, I'll even start bumping it up to a 400 in the middle or even an 800 on those really big days.